12-4-18
PAX: Manti, Space Jam, Seabiscuit, Bounty, Chunked, Pipeline, Frizzle, Zebra, Dunphy
Q: Zebra & Dunphy
Warm Up (according to Zebra):
SSH while each PAX takes their turn up the stadium steps and back (that’s a lot of SSH Zebra). Next man goes when man ahead is at the top.
IW while each PAX takes their turn up the stadium steps and back (that’s a lot of IW Zebra).
Burpees while each PAX takes their turn up the stadium steps and back (that’s a lot of SSH Zebra).
Thang:
Cool down lap from the Zebra “warm up”. Railroad run lap.
Following stolen from my brother in law Buoyant at F3 Valley Forge
From the goal line:
Crawl Bear to 20, run back for 20 Burpees
Bear Crawl to 40, run back for 40 Overhead Claps double count
Lunge Walk 60 yards, run back for 60 Monkee Humpers
Backward Run 80 yards and backward run back for 80 Merkins
Sprint 100 yards and back for 100 Jack Webbs
Mary, Zebra Style:
Flutter Kicks, Obliques, Freddie Mercuries, all while PAX rotate through 3 sets of stadium steps (see above).
Plankorama
Recover, recover
COT