01-03-22
PAX: Freddie Mac, Puffs, Pipeline, Legz, Rick James, Dunphy
Q: Dunphy
A beautiful crisp pre-snow morning at #PainTrain and zipper beatdown to match.
Run up the deck with ‘touch the beams, high knees, butt kickers, side shuffles, Everest in the mix. Run back down to G. Realize Rick James is on site and on the loose. Split into two groups to hunt him down then regroup on G to finish warm up.
Warm Up: SSH x22, WMH x 11, IW x22, Arm Circles x22, OH Claps x11, Windmill x11
Zipper: Partner up, 10 patty cake merkins, then run to opposite stair towers, run to 6 then regroup back in the middle of 1.
R2: 10 High Five Burpees, 10 patty cake merkins, then run to opposite stair towers, run to 6 then regroup back in the middle of 2.
R3: 20 Partner Big Boy Situps, 5 High Five Burpees, 5 patty cake merkins, then run to opposite stair towers, run to 6 then regroup back in the middle of 3.
R4: 20 Squats, 10 Partner Big Boy Situps, 5 High Five Burpees, 5 patty cake merkins, then run to opposite stair towers, run to 6 then regroup back in the middle of 4.
R5: 10 Partner Derkins, 20 Squats, 10 Partner Big Boy Situps, 5 High Five Burpees, 5 patty cake merkins, then run to opposite stair towers, run to 6 then regroup back in the middle of 5.
R6: 5 Step Back Lunges each leg, 5 Partner Derkins, 5 Squats, 5 Partner Big Boy Situps, 5 High Five Burpees, 5 patty cake merkins.
Run back to G for Dealer’s Choice Mary: Big Boys, Flutters, Sharon Stones, LBCs, Alabama Prom Dates
Recover, recover
COT
Coffeeteria at Sweet Donkey
Happy New Year!