4-16-18
PAX: Grunge, Pipeline, Whipper, Pinky, Puffs, Blindspot, Cake, Dunphy
Q: Dunphy
8 PAX head to the deck for a warm up run of stairs, ramps, butt kickers, high knees, lunge squat walks, etc., up to 5 and back to G for: SSH x30 IC, WMH x10 IC, IW x30 IC, Arm Circles x15 IC, RAC x15 IC.
Partner up for a BLMPS Zipper.
Round 1: Partner Burpees (jump over planked partner’s legs on the “up”) x25 each, then run to opposite stairwells, up to 6 and back to center on level 1. LBCs/Penguin Crunches.
Round 2: Step Back Lunges x50 each partner, while partner OH Claps, then run to opposite stairwells, up to 6 and back to center on level 2. Wall sit.
Round 3: Merkins (Partner Patty Cake) x75, run to opposite stairwells, up to 6 (first two teams go down to G first) and back to center on level 3. Burpees (thanks Pinky).
Round 4: Partner Push 100 yds (2 x 50 yds) each. Turned out size did matter since I couldn’t hardly slow Cake down. Run back to G.
Mary: Swimmers x30 IC, 10 Big Boys OYO.
COT