PAX: Hershel, Pipeline, Sea Biscuit, Chunked, Catscratch, Frack (Q), Double Humpee, Frizzle, Puffs
The stars were aligned this morning, starting with a wonderful surprise that Pinky, our fearless Q, bailed due to a sore back. Catscratch was all smiles (until I threw in 20 Merkins IHO Pinky during warmup). At 46 degrees, I didn’t complain once about the cold, and was honored to take the Q when Sea Biscuit made the suggestion.
Little did he know that the PAX would be leading the workout with a wee bit of direction from the Q.
We mosy’d around the newly named Fralin Biomedical Center and circled up in the middle of level G for warm up.
40 IC SSH, 10 WMH, 15 IC Rubios, 20 IC squats, 20 merkins OYO.
Our main event went like this:
Stationary exercise, run to stairwell, up to the 1st floor (adding a floor for watch rep), and back down. Travel exercise to the center. Rinse and repeat.
At each rep one pax member chose the stationary exercise and one chose the travel exercise.
Low sqat hold, plank, 6 inches, or people’s chair after each rep while we waited for all pax to finish
Rep 1 20 Burpees /bear crawl
Rep 2 something difficult/ Crawl bear
Rep 3 15 IC Sharon stone/ crab walk
Rep 4 25 big boy sit ups with leg crunches / mt everest
Rep 5 40 monkey humpers /rafter jumps
Rep 6 50 merkins /run backwards
Circle up for Mary. 9 sets of PAX choice exercises to wrap it up. Recover recover.
Always a pleasure.
-Frack