QIC: Zebra
Pax: Pipeline, Manti, Bounty, Frizzle, Cat Scratch, Zebra
Warm Up: 2 Laps around Willis White Field to get the legs going followed by IC exercises of Willie Mays Hays, Imperial Walkers, Arm Circles, RArm Circles, Marco Rubios, and SSH.
Thang: Group partners up size always matters! We commence to do an elevator workout starting at 1 working our way up 1 5 and then back down to 1. Looked something like this:
1- 1 Merkin, 1 Big Boy, 1 Burpee rotations until partner gets back from running sideline to sideline 1 time for a total of 1 rep. Switch
2- 2 Merkin, 2 Big Boy, 2 Burpee rotations until partner gets back from running sideline to sideline 2 times for a total of 2 reps. Switch
3- 3 Merkin, 3 Big Boy, 3 Burpee rotations until partner gets back from running sideline to sideline 3 times for a total of 3 reps. Switch
4- 1 Merkin, 1 Big Boy, 1 Burpee rotations until partner gets back from running sideline to sideline 4 times for a total of 4 reps. Switch
5- 5 Merkins, 5 Big Boys, 5 Burpees rotations until partner gets back from running sideline to sideline 5 times for a total of 5 reps. Recover
SWITCH PARTNERS
1- 1 ATM, 1 Sharon Stone 1 Double Leg Mountain Climber rotations until partner gets back from running sideline to sideline 1 time for a total of 1 rep. Switch
2- 2 ATMs, 2 Sharon Stones, 2 Double Leg Mountain Climber rotations until partner gets back from running sideline to sideline 2 times for a total of 2 reps. Switch
3- 3 ATMs, 3 Sharon Stones, 3 Double Leg Mountain Climber rotations until partner gets back from running sideline to sideline 3 times for a total of 3 reps. Switch
4- 4 ATMs, 4 Sharon Stones, 4 Double Leg Mountain Climber rotations until partner gets back from running sideline to sideline 4 times for a total of 4 reps. Switch
5- 5 ATMs, 5 Sharon Stones, 5 Double Leg Mountain Climber rotations until partner gets back from running sideline to sideline 5 times for a total of 5 reps. Recover
Mosey back to cars..recover, recover
Announcements:
Blue Ridge Marathon Team Relay still looking to fill spots talk to Pipeline
3 Spartan Races available talk to Pipeline
Half Ironman Training going strong- bikers to start training on course soon talk to Manti
Names, COT