11-12-19
PAX: JV, Rick James, Cat Scratch, Dunphy
Q: Dunphy
4 PAX descended on Salem for a Tuesday morning #Sparta beatdown.
Warm up run around the complex with arm circles, high knees, butt kickers, urkins, derkins along the way.
Circle up for: SSH x56 IC, WMH x10 IC, IW x20 IC, Arm Circles x20 IC
Merkins Pyramid 1 to 10 to 1, with wide grip, ranger, stagger, hand release merkins mixed in.
Traveling Burpees 50 yards with merkins at the bottom going from 1 to 5 to 1, etc.
All 4 PAX grab a sandbag and partner up.
Round 1: One PAX does sandbag squats while the other runs with sandbag to 50 yard cone and back, switch and repeat.
Round 2: One PAX does sandbag step back lunges while the other walks with sandbag overhead to 50 yard cone and back, switch and repeat.
Round 3: One PAX farmers carry both bags 100 yards while other does flutter kicks, switch and repeat.
Round 4: One PAX farmers carry both bags 100 yards while other does dying cockroach, switch and repeat.
Round 5: All PAX Everest (lunge-lunge-squat) with sandbag 50 yards and run back.
Round 6: One PAX does LBCs with sandbag on chest while other runs to 50 yard cone with sandbag for 10 thrusters, switch and repeat.
Round 7: One PAX does big boy situps with sandbag on feet while the other walks with sandbag overhead to 50 yard cone and back, switch and repeat.
I think I forgot a round in there somewhere, but you get the idea…”with sandbag.”
Mary: Flutter Kicks with sandbag overhead x20 IC, American Hammers with sandbag x10 IC.
Recover, recover
Name-o-rama
COT
Announcements:
Herman on the Q at VA Varsity on Apperson this afternoon at 5:30 pm. Email/Slack for more info if you need directions.
F3 Turkey Bowl, day after Thanksgiving 9:00 am at Salem Stadium. All are welcome.