QIC- Zebra
Pax- Cat Scratch, Cake, Zebra
3 pax weathered the storm (of last night) and braved the conditions (of last night) and managed to rise with the water (of last night) to get a solid work out with Frizzle as our Ghost Q! The rest of you fartsacked…didn’t think I’d see the day where Salem out-numbered the Roanoke crew in their back yard. 😳
Warm-up: 2 laps around tennis court and IC exercises of Arm Circles, RArm Circles, WMH, Abe Pagodas, Overhead Claps, SSH
Thangs: 2 rounds of alternating exercises between chest and back consisting of minute intervals or designated number. Exercises included:
Merkins, overhand wide pull-ups, narrow Merkins, underhand pull-ups, wide Merkins, overhand closed pull-ups, heart to heart Merkins, back pulls, Derkins, 1 arm rows. Rinse and Repeat.
Mary: 10 solid minutes of core work
Cot, 2nd F at Salem Red Sox 6pm Friday. Peace!