12-6-19
7 PAX needed a mental reset after burning their retinas on Herschel’s cat picture last night. #Overlander and the #LFH delivered.
PAX: Pipeline, Cat Scratch, JV, Legz, Rick James, Herschel, Dunphy
Q: Dunphy
Run the loop. WMH x10 IC, 5 Burpees OYO, SSH x40 IC, 5 Burpees OYO, Arm Circles x20 IC, 5 Burpees OYO,
Bench Work at Madison: 20 Step Ups, 10 Urkins IC, 10 Box Jumps, 10 Dips IC, 20 Box Squats, 10 Derkins IC.
Run half mile to bottom of LFH, locate wet/frozen sandbags.
Round 1: Two farmers carry sandbags to 3rd light pole and back to 2nd, flutter kicks until rest of PAX arrive. Rest of PAX perform 15 Burpees, run to 3rd light pole and back to 2nd light pole.
Round 2: Farmers 3rd – 2nd, Freddie Mercuries, Rest of PAX 10 Wide Grip Merkins, 10 HR Merkins, 10 Burpees, 3rd – 2nd.
Round 3: Farmers 3rd – 2nd, Big Boys, Rest of PAX 20 Jump Squats, 10 HR Merkins, 10 Burpees, 3rd – 2nd.
Round 4: Farmers 3rd – 2nd, Box Cutters, Rest of PAX 20 Mountain Climbers, 10 Jump Squats, 10 HR Merkins, 10 Burpees, 3rd – 2nd.
Now at top of #LFH, run through VWCC campus, with stair work and more bench work:
10 Step Ups, 10 Urkins IC, 10 Box Jumps, 10 Dips IC, 20 Box Squats, 10 Derkins IC.
Run back to Fishburn for 15 Burpees at Herschel’s request.
Recover, recover.
Announcements:
2nd F Holiday Happy Hour Wednesday Dec 18th
COT