December 27, 2019
Q: Legz
PAX: Dunphy, Pipeline, Cupid (Concord I believe), Wu Tang (Asheville), and Legz
Warm-Up: We knew Wu Tang was joining us this morning, but we were pleasantly surprised when we met Cupid first. No sight of Wu Tang so we mosey down the road and saw a lost van coming our direction thinking this was our missing Pax and it was. We met up with Wu Tang and headed in front of James Madison Middle School to perform SSH, WMH, Abe Vigoda’s, Arm Circles, Rubio’s, and 10 OYO merkins.
After our first warm-up we mosey to back to the AO starting point where we performed some other “warm-up” exercises. Bear crawled length of the parking lot, Everest the length of parking lot, 20 step-ups and 10 cadence count dips on the railing, and a merkin escalator where we increased 2 merkins every other parking space where we performed 16 merkins our final set.
The Thang: Mosey across Colonial Avenue to a set of stairs where we enjoyed the deconstructed burpee routine. We started with 10 squats, 10 donkey kicks, 10 merkins, 10 donkey kicks, and 10 jump squats. We then ran up a set of stairs to complete the first round. We decreased each exercise by 1 rep and ran the set of stairs after each round. Finished at 6:08 which left some time for more stairs.
We then mosey back across Colonial Avenue to get back to the starting point where the only way back was to climb more stairs. I thought we were done with stairs, but then Pipeline was disappointed we started to runaway from stairs, so I found some stairs to bear crawl down. I think the Pax were happy about this.
We finally made it back to the starting point where we completed flutter kicks and box cutters. Recover, Recover!
Name-o-rama and COT. It was a pleasure leading this morning!