3-22-19
PAX: Pinky, Blindspot, Cat Scratch, DH, JV, Dunphy
Q: Dunphy
Since all but Pinky, Puffs and YHC missed a visit to our old friend last week, we decided to rinse and repeat this morning at Overlander.
Run the circle, then head to bottom of LFH via McNeil Drive. Warm up was a reasonable 25 SSH IC, WMH x10 IC, Arm Circles x10 IC, Jack Webbs x10 IC, RACs x11 IC, MC x19 IC, Slow Merkins x10 IC.
Then, make our way up the LFH as follows:
Round 1: Partner up and wheelbarrow to the first light pole, run back to bottom of hill for 10 HR Merkins and back to 2nd light pole
Round 2: Other partner wheelbarrows to the 2nd light pole, run back to bottom of hill for 10 HR Merkins and back to 2nd light pole
Round 3: Traveling burpee from 2nd to 3rd light pole, run back to bottom of hill for 10 ATM Merkins and back to 3rd light pole.
Round 4: K2 (Everest with 2 squats) from 3rd to 4th, same run down and back w/ 10 ATM Merkins
Round 5: Dragon Crawl, same run down and back w/ 10 Mountain Merkins
Round 6: Crawl bear, same run down and back w/ 10 Mountain Merkins
Round 7: Sprint to top
Run to benches in front of middle school for Mary: 10 box jumps, 20 box squats, 10 derkins, 20 flutter kicks IC, 20 Heels to Heaven IC, 10 box jumps, 20 box squats, 10 derkins.
Run back to cars.
Recover, recover
COT