QIC: Puffs
Pax: Frizzle, Cake, Seabiscuit, Herschel, Acorn, Pipeline, Double Humpee
An APB had been put out for the sandbags, and the workout had been built around their inclusion. Acorn was making me nervous and cut it close, but pulls into the parking lot at 5:30. And we begin.
Warmup: run to garage, drop sandbags at the stairs. Up to 6, across and back down.
Circle up for 30 SSH IC, Windmill x 10 IC, Willie Mays Hayes x 10 IC, 20 Imperial Walkers IC
The Thang: Farmer Hester. 2 Pax farmer carry the sandbags up the ramp while the other Pax perform an exercise, then sprint to chase them down.
15 Merkins. Chase down farmers. 5 Burpees OYO for everyone
12 Squats. Chase down farmers. 6 Burpees OYO for everyone
10 Step Back Lunges each leg. Chase down farmers. 6 Burpees OYO for everyone
13 Carolina Dry Docks. Chase down farmers. 6 Burpees OYO for everyone
Once at the top of the deck, we had plenty of time for relays. Partner up in 4 groups of 2. One partner runs to the sandbag and performs an exercise, while the waiting partner performs a core exercise.
Plank-thruster
Flutter Kick – Squat
Dying Cockroach – Sandbag swing
Dolphin Kick – Shoulder- to -shoulder touch
Circle Up for Mary:
Mtn Climber x 10 IC
Peter Parker x 10 IC
Parker Peter x 10IC
1 slow merkin for good measure
Recover Recover