A beautiful morning at #Overlander with 9 PAX getting after it with some rock coupons. Great to have Zebra and Cake at Overlander (how long has it been?) and Sea Biscuit back from Florida! Cat Scratch was noticeably less grumpy not being the oldest PAX out there!
PAX: Rick James, Cake, Zebra, Sea Biscuit, JV, Herschel, Cat Scratch, Virginia Creeper, Dunphy
Q: Dunphy
Warm Up Run around Fishburn and Madison.
5 Merkins OYO, WMH x11 IC, 5 Merkins OYO, Arm Circles x11 IC, Rev Arm Circles x11 IC, Jack Webbs x11 IC, 5 Merkins OYO, Abe Vigoda x11 IC, 5 Merkins OYO, SSH x25 IC, SSH x25 in silent cadence for 10 burpees…d’oh, missed it, 10 Burpees.
Thang
Run to rock pile and grab a coupon. Herschel’s was big, JV’s was weird.
Run to bottom of hill at VWCC.
Group 1 Run up hill, Group 2 Curls. Switch and repeat.
Group 1 Run up hill, Group 2 Tricep Lifts. Switch and repeat.
Group 1 Run up hill, Group 2 Squat with Rock. Switch and repeat.
Run to bottom of SFH.
Group 1 Run up SFH, Group 2 Curls. Switch and repeat.
Group 1 bear crawl to light pole, Group 2 Tricep Lifts. Switch and repeat.
Group 1 Run up SFH, Group 2 Squat with Rock. Switch and repeat.
Run up SFH with coupon.
Circle up for: Rock Press x11 IC, Flutter Kicks with Rock x10 IC (woops), Flutter Kicks with Rock x11 IC, American Hammers with Rock x11 IC.
Run back to rock pile, return coupons, run to basketball court.
5 Merkins at one end, 5 Merkins at each hoop, 5 Merkins on return for 20 total. Repeat with 20 Squats, 20 Mountain Merkins, 20 Jump Squats, 20 LBCs.
Return to Gator Lot for 5 Merkins OYO.
Recover, recover.