10/8/18
PAX: Twitch, Dunphy, Buubs, Frizzle, Pinky, Cake, Disclaimer, Blindspot, Seabiscuit, Puffs
Q: Puffs
A solid escalator workout to start the week. Start off with a run from the parking lot to the garage to get going.
Warmup: SSHx30IC , Windmill x 10IC, Willie Mays Hayes x 10IC, MTN Climber x 15 IC, Merkin x 15 IC, OH Clap x 15IC
Ground Floor: 10 Burpees OYO, run then bear crawl last 1/3 of ramp
1st Floor: 20 Squats IC, 5 Burpees OYO, high knees up ramp
2nd Floor: 10 Slow Merkins, , 10 Squats IC, 5 Burpees OYO, run then sprint last 1/3 of ramp
3rd Floor: 10 Carolina Dry Docks IC, 5 Slow Merkins, , 10 Squats IC, 5 Burpees OYO, run up ramp then karaoke when level
4th Floor: 25 OH Claps IC, 5 Carolina Dry Docks IC, 5 Burpees OYO, 10 Squats IC, 5 Slow Merkins, run to next floor
5th Floor: 15 MTN Climbers IC, 15 OH Claps IC, 5 Carolina Dry Docks IC, 5 Burpees OYO, 10 Squats IC, 5 Slow Merkins, run up ramp then inch worm 1st 1/3 of level parking area
6th Floor: 12 Jump Squats OYO, 15 MTN Climbers IC, 15 OH Claps IC, 5 Carolina Dry Docks IC, 5 Burpees OYO, 10 Squats IC, 5 Slow Merkins
Slow jog back down the ramp then stairs back to G.
Mary:
Flutter Kicks x 25 IC
LBC Right Elbow to Left Knee x 10 IC
LBC Left Elbox to Right Knee x 10 IC
Penguin Crunch x 10 IC
Box Cutter x 10 IC
1 Burpee OYO
Recover Recover
COT.