3-17-21
PAX: Pipeline, DH, Cat Scratch, Dairy Queen, Legz, Freddie Mac, Dunphy
Q: Dunphy
Warm Up: SSH x51 IC, 10 Merkins OYO, Abe Vigodas x10 IC, GM x5 IC, IW x 15 IC, 10 Merkins OYO
Light friendly yog to the bridge, traveling burpee across bridge and run to parking lot at north side of River’s Edge.
10 Merkins OYO.
50-90-100 run down straightaway at new Reserve Parking lot, yog the loop. 10 Merkins OYO.
50-90-100 run back down straightaway, yog the loop. 10 Merkins OYO.
Bear Crawl/Crawl Bear 50/50 back across bridge and light friendly yog back to the tennis courts at Edinburgh.
10 Merkins OYO
Farmer’s Carry Usain Bolt:
1 PAX carries 2 sandbags down 3 courts and back, while PAX perform an exercise. Exercises that I can recall: Mountain Merkins, Double Merkin Burpees, Sumo Squats, American Hammer/Big Boy, others…7 rounds total.
Sand Bag Relays:
Pipeline: “Is this a relay or a race?”
YHC: “Yes”
With 7 PAX, YHC alternated between teams and team of 3 had one PAX go twice.
Relay 1: Sandbag overhead, down and back, other PAX rotate between Merkins, Squats and LBCs. Winner: Dunphy’s team.
Relay 2: Carry sandbag to end of 3 courts, 10 Thrusters and run back, other PAX rotate between Merkins, Squats and LBCs. Winner: Dunphy’s team.
Relay 2: Carry sandbag to end of 2nd court, Lunge walk back with sandbag on shoulders, other PAX rotate between Flutters, Squats and Merkins. Winner: Dunphy’s team.
Mary: Flutter Kicks for 3 minutes. 10 Merkins OYO.
COT