11-6-18
PAX: JV, Frizzle, Herschel, Pipeline, Dunphy
Q: Pipeline & Dunphy
Warm up run around the civic center campus, with the obligatory lap around the Andrew Lewis (not Nathaniel Hawthorne) statue (look kids…). PAX decide on a co-Q situation and YHC remembers the bricks in the back of the Dodge. Hehe.
SSH IC x50, WMH IC x10, Parker Peter x15 IC, Peter Parker x15 IC, Windmill x10 IC
Dunphy’s Part:
Brick Merkin ladder to 10 with x4 Brick Jack Webb multiplier (do the math :)), with Brick Squat ladder for good measure
Run a light pole suicide
Brick curls, tris, squats, step back lunges with light pole run in between
Pipeline’s Part:
Crab Walk Big Boy ladder across parking spaces 1 to 10 to 1. Ooof.
Mary:
Plank-o-rama
COT
Pipeline took us out with inspiring words.
Hope to see some Salem PAX at #Sparta next week!