1/29/2020
PAX: Pipeline, Kwon Do, Bundy, El Chapo, Michaels Michaels, Cat Scratch
Q: Cat Scratch
With coffee and doughnuts ready, along with a pen and paper for my English lesson, I wait for Frizzle to provide me with guidance; unfortunately, he decides to fart-sack!!
Six PAX came out on a comfortable January morning to have some fun. We run around the Carilion complex to warm-up, and perform some warm-up exercises at the top of the stairs/entrance to the School of Medicine Building. After some Abe Vagoda’s, Imperial Walkers, Slow Merkins, LBCs, Michaels Michaels finds us and we continue with some SSHs. We head back to the parking garage where we perform 10 Merkins OYO, then start running up the ramps to the third floor, stopping at the top and bottom of each ramp to perform an exercise, which varied on what I felt like doing (alternate between abs and legs).
We then ran up to the 6th floor, across the top and back down to G, then back up to the 3rd, in the middle. We then performed and exercise with your partner, then run to a stairwell up to the 5th floor to meet in the middle to repeat the exercise. Then perform another exercise and run back down to the third. And continue to repeat this series of fun. Exercises included patty-cake merkins, squats and when coming back up kick out right leg and touch with left hand, then squat and kickout left leg and touch with right hand. Also did lateral bear crawl merkins (Start in merkin position making sure your core is engaged and your back is flat. Shifting to your right, place your right hand and foot 4 inches outside of your right shoulder, then bringing your left hand and foot back to shoulder width. Repeat for one more cycle and then perform a merkin. Travel back to the left for two cycles and perform another merkin.) We typically did 10 of each, although the second set of bear crawl merkins was only 5. I think there may have been some additional exercises.
We finished by completing 10 split squat jumps and then running (from the 3rd floor) to the 6th floor, back down to G, run across the floor to the opposite stairwell and run up to 6 and back down to meet in the middle for some Mary.
A variety of ab exercises including planks, LBCs, Freddie Mercury’s, penguin crunches, Sharon Stones, Box Cutters, and flutter kicks.
Namarama and COT.
Announcements: Kwon Do advised there is a 5k trail race in May at Explore Park for those interested. He will provide more information later.
El Chapo advised that his firm is hiring in the Roanoke area for a sales-service person for the pharmaceutical business. Contact El Chapo if interested.
An honor to be a part of this team today.