Weather : Perfect 44 degrees
Pax : Legs, Cat Scratch, Puffs, Centrum Silver, Double Humpee, Freddie Mac, Rick James, Seabiscuit
Q : Seabiscuit
Mosey around construction site, then run the stairs to the top of the parking deck.
Warm Up : 15 SSH IC, 5 Willie Mays Hays IC , 6 Wind Mills IC
Two Rounds : Run across deck with 1 Merkin each pylon (10 pylons), stairs down to level 5 and touch cross braces half way across then stairs back to the top. Perform 100 Freddie Mercury.
Find a start line : Perform 2 Hops then Crawl Bear back to start line perform 1 Merkin, repeat 2 Hops then Crawl Bear back to start line perform 2 Merkins, repeat 2 Hops then Crawl Bear back to start line perform 3 Merkins, repeating Hops and Crawl Bear until you have escalated to performing 10 Merkins.
25 OYO LBC
Run across deck stopping at center line to perform 1 Burpee, Run back stopping at center line to perform 2 Burpees, Run back stopping at center line to perform 3 Burpees, repeat running back and forth with Burpees at the center line until you have escalated to performing 10 Burpees.
20 Flutter Kicks IC
Travel across deck : alternating Lunge Walk and Bear Crawl between pylons across entire deck. Mosey back to start line.
10 SSH IC, 10 Alternating Touch Merkin ; 10 SSH IC ,10 Hand Release Merkin ; 10 SSH IC, 10 Spiderman Merkin ; 10 SSH IC ,10 Merkin.
Recover, Recover.
Mosey back to parking lot, COT.
Announcements : Tonight Pizza and Beer 5:00 at Pipeline’s work to build a fire, Boy Scout Style. Check with Pipeline. Saturday Bike and Breakfast, check with Puffs. December 16 Christmas party at Varsity Place, check with JV.
Cat Scratch took us away.
Always a pleasure and an honor.