Date: December 28, 2017
QIC: Glee
PAX: Zebra, Space Jam, Manti, Cake, Glee
5 Pax showed up for an upper body blast and a very small amount of running.
Warm up: Pax left Longwood park and moseyed down Main street before settling in at the Salem farmers market. Here the Pax circled up for: 15 SSH, 10 WMH, 15 forward arm circles, 15 jack webbs, 15 reverse arm circles, 10 IW, all IC.
Thang: The pax would venture to different Main street locations to perform a series of Merkins, Dirkins, Irkins, and a core exercise.
Farmers Market Christmas tree: 30 merkins, 30 dirkins, 30 irkins, 25 Flutter kicks IC. Then pax moved to Clay street and alternate sprints and jogs from light/telephone pole to pole.
Entrance of Roanoke College: 30 merkins, 30 dirkins, 30 irkins, 25 LBCs IC, then mosey RC administration building.
Admin Building: 20 merkins, 20 dirkins, 20 irkins, 25 Flutter kicks IC. Mosey to the Bast center
Bast center: This is the half way point of the workout. Here the pax did a Jacobs ladder where they did dirkins at the bottom of the stairs and big boy sit-ups at the top. Pax started with 1 dirkin and 10 big boys, then worked their way to 10 dirkins and 1 big boy. Then the pax moseyed back to the Roanoke College entrance.
Second Round Roanoke College entrance: 10 merkins, 10 dirkins, 10 irkins, 25 flutter kicks, IC. Mosey back to Longwood park
Longwood: 10 merkins, 10 dirkins, 10 irkins, 25 LBCs, IC
Recover Recover.
COT
Pleasure leading the group on this frigid morning.