8-29-22
PAX: Sea Biscuit, Kwon Do, Rapinoe, DH, Pipeline, Freddie Mac, Dunphy
Q: Dunphy
7 PAX for a nice easy start to the week.
Warm Up: Lap around the lot, SSH, 1 Merkin x 4 Jack Webbs, WMH, 2 Ms x 8 JWs, Arm Circles, 3 Ms x 12 JWs, Hill Billies, IWs, 4 Ms x 16 JWs, Good Mornings, 5 Ms x 20 JWs, Wind Mills (end early for lack of enthusiasm), 6 Ms x 24 JWs, One Leg Squats Left, 7 Ms x 28 JWs, One Leg Squats Right, 8 Ms x 32 JWs
Run to Parking Deck Up. First Ramp, Run 9 Ms x 36 JWs. Second Ramp, Everest, 10 Ms x 40 JWs. Third Ramp Skip.
At top of East Stair Tower, Usain Bolts. 1 PAX runs down to G and back, rest of PAX perform called exercises. Merkins/Jack Webbs, Burpees/LBCs, Diamond Merkins/Squats, Legs up the Wall/Flutters, more I blacked out, can’t remember.
Run back to lot for Stretching Mary, Forward Fold, Lunges, Swimmer until the car came…5 Ms x 20 JWs to finish it off.
Recover, recover.