Conditions: 52 deg. F | Clear | Breezy
PAX: Cat Scratch, Herschel, Pipeline
Q: Pipeline
Three survivors of the Brief but Impressive Flood of Oct. 11, 2018 posted at #Overlander to dry out in the breeze and get a little better. Noah did groups of two in the ark, but we made it work with three.
0530 hours sharp. Run to the sets of stairs at Virginia Western along Colonial.
Warmup: SSH IC x 25, Jack Webb IC x 15, WMH IC x 10, AC IC x 15, RAC IC x 15, Windmills IC x 10
The Thang: PAX worked in teams of two while the odd man out did a stationary exercise.
Round 1: Stairbarrows. PAX wheelbarrowed down the sets of four stairs and back up, alternating who’s the wheelbarrow each flight of stairs or every other flight (their choice). Switch out the odd man at the top until everyone had rotated through all three positions.
Round 2: Partner over unders. One PAX high planked while the other bear crawled under him. Then the first PAX low planked while the other jumped over him. Switch positions and repeat until each person had done the routine 10 times. Switch the odd man in and rotate through until everyone had partnered with the other two PAX.
Round 3: Squerkins. First man in merkin position with second man behind holding first man’s legs. First man does one merkin and second man performs one squat. Do 10 reps of merkins and squats, flapjack, repeat and then rotate odd man in until everyone’s had a turn with each PAX.
Round 4: Leg throws. One PAX on his six with back flat on ground and legs together in the air at 90 degree angle. The standing partner throws the other’s legs in a random direction and the down man recovers to the starting position. Repeat 10 (or 20) times, then rotate the odd man in until everyone has done 50.
Run back to parking lot.
Mary. Dealer’s choice.
20 Big Boys OYO
Six inch hold while pumping hands out at sides
20 LBCs OYO
Alternating opposite arm-leg Superman x 10 IC
0615 hours. Recover. Recover.
Announcements:
Wasena may be flooded. Need to check and post update on Slack.
JV is planning 2nd F at Mac and Bob’s
Black Friday football and tailgate at Sparta
Name-o-rama
COT
Pipeline took us away.