October 16, 2019
PAX: Bundy, HC3, The Dairy Queen, Crustache, Cake, Chaps, Double Humpy, Puffs, Cat Scratch
Q: Cat Scratch
I didn’t have a plan, so on this wet Wednesday morning 9 PAX arrived to get some exercise while the Q made it up along the way.
Start with 10 Merkins. Then a railroad run up to the 4th floor, using at times a curvy route to get there.
We then went trough a series of warmup exercises such as burpees, SSHs, IWs, LBCs, flutter kicks, merkins, and some arm circles. Puffs joined us and we continued, including some burpees in Puffs honor, and maybe few more exercises, I don’t recall exactly.
We then split up into 2 groups with one running down to ground floor and back up via the stairs and the other group running up the ramp to the 5th floor and back until the first group returns. We then all crank out 20 merkins and swap and repeat.
We then run up to the top of the ramp to the 5th floor and perform a Peoples chair, each one counting to five, though some chose to drag it out, having great difficulty counting to five.
We then skipped across the 5th floor and another Peoples Chair. We stopped and did some core exercises and then had the first group run down to the 2nd floor, run across and run back up while the other group runs down to the end of the 5th floor and back. Swap and repeat.
We then, as a group, perform 5 squats, run half way down the 5th floor, 10 squats, then run to the end 15 squats, turn around and run back performing 10 merkins at the halfway point and then 5 merkins at the end.
We all then ran half way down, back then all the way down and back.
We then performed a series of exercises that included SSHs, mountain climbers, and a series of core exercises, We finished off with 2 minute of stretching.
COT and Namerama.
Axe throwing tomorrow night at 6:00 pm on Shenandoah Ave next to/part of Safeside Tactical. Soaring Ridge follows.
Black Friday fun. Bring the family!
Great to spend time with these fine young men!