PAX– Twitch, Commodore, Tollbooth, Pinky, Seabiscuit, Dunphy, Double Humpee, Glee, Blindspot, Herschel, Cat Scratch, Pipeline, Acorn
QIC– Blindspot
13 PAX make it out to finish the week STRONG including a couple guys that haven’t been able to make it out in a while, welcome back fellas!
Warm-o-rama
Handful of burpees while acorn finds the perfect pair of Crocs for a Friday morning. Then lap around the loop, high knees and butt kicks thrown in. Circle up for: 30 SSH, 20 Rubios, 10 WMH, 10 Abe Vagotas, 20 AC/20RAC, 20 Jack Webbs. Cat Scratch tries explaining to Pinky that this is in fact what a normal warm-up consists of. Still don’t think he got the idea though….
Mosey over to VA Western steps on corner of Colonial. Partner up and wheel-barrow up the 4 sets of steps, switching after 2.
Thang- Merkin/Squat Variety Pack
PAX will perform a set of merkin and squat exercises, followed with a lap that goes down steps, across sidewalk parallel with Colonial, then back up the other steps to return. Mary exercises until all arrive.
Round 1: 10 ATM’s/10 Squat Jumps–>Lap–>Mary until all arrive
Round 2: 20 Derkins/20 Box Squats–>Lap–>Mary until all arrive
Round 3: 30 Hand-release merkins/30 Monkey Humpers–>Lap–>Mary until all arrive
Round 4: 40 Merkins/40 Squats–>Lap–>Mary until all arrive
Half-time: Courtesy lap to catch our breath…..with a small section of bear crawl thrown in to toughen up Pinky’s hands.
Round 5: 40 Merkins/40 Squats–>Lap–>Mary until all arrive
Round 6: 30 Hand-release merkins/30 Monkey Humpers–>Lap–>Mary until all arrive
Round 7: 20 Derkins/20 Box Squats/10 ATM’s/10 Squat Jumps–>Lap–>Mary until all arrive
Mosey back to cars
Mary
30 Big-Boy Situps, 15 Flutter Kicks IC
Recover. Recover.
Count, Names, COT
Announcments
*All double digits this week, lets continue that trend for tomorrow!
**Weather is perfect for some EH’ing, we can all think of someone who needs it!
***Mud Run info is out on all platforms, lets have a strong showing!
Humbling to lead such a fine group of men this morning!