Overlander, Roanoke, VA
Conditions: 52 deg. F
PAX: Cat Scratch, Double Humpee, Dunphy, Legz, Pipeline, Rick James
Q: Pipeline
YHC planned the worst workout of the week. It was definitely the worst workout on Friday. The PAX kicked off the festivities at 0530 sharp with yog to the LFH, punctuated by four stops for 10 merkins each time.
The Thang: Climbing a mountain. The PAX traveled from lightpost to lightpost up the LFH, completing a stacked ladder of stationary exercises along the way.
Round 1: Bear crawl to the first lightpost and perform five burpees.
Round 2: Crab walk to the second lightpost and perform five burpees and 10 HRMs.
Round 3: Lunge walk, perform five burpees and 10 HRMs, add 15 flutter kicks cadence count
Round 4: Traveling burpee, add 20 squats
Round 5: Karaoke left side, add 25 LBCs
Round 6: Karaoke right side, add 30 penguin crunches cadence count
Round 7: Backwards run, add 35 American Hammers cadence count
Round 8: High knee skip, add 40 SSH cadence count
Yog back to the cars. One round of planks with each PAX giving a 10 count. Recover, recover.
Totals: 40 merkins, 40 burpees, 70 HRMs, 90 flutter kicks cadence count, 100 squats, 100 LBCs, 90 penguin crunches cadence count, 70 American Hammers cadence count, 40 SSH cadence count.
Announcements, prayer and almost forgot the name-o-rama.
An honor and a pleasure!