Pax : Freddie Mac, JV, Legs, R2D2, Centrum Silver, Blue Magic, Rick James, Puffs, Kwon Do, Seabiscuit
Q : Seabiscuit
10 Pax, 22 degrees and clear skies.
Mosey to to ground floor of the deck for warm up : 30 IC SSH, 5 IC WMH, 5 IC WM, and a review of elevated leg crunches (ELC), elevated leg crunches (ELC) with a twist and big boy crunches…to be used later during the Thang.
The 1st Thang : Bottom of ground floor ramp 10 merkins, run to top of ramp 20 ELC, 20 Sharon Stone, turn the corner and touch webs 1/2 way across garage to bottom of 1st Floor Ramp. 10 Merkins, run to top of ramp 20 ELC with twist, 20 Flutter Kick, turn corner and touch webs 1/2 way across garage to bottom of 2nd floor ramp. 10 Merkins, run to top of ramp 100 Freddie Mercury, 20 Dying Cockroach, turn the corner touch webs 1/2 way across deck to bottom of 3rd floor ramp. 10 merkins, run to top of ramp, 20 Big Boy Crunches, 20 Heels to Heaven, turn the corner and touch webs 1/2 way across garage…Recover at end of garage.
The 2nd Thang : 10 minute AMRAP. Each Round :10 Burpees then run across garage, 10 Plank Jacks then run back across garage.
The 3rd Thang : Alternate Lunge Walk and Bear Crawl between pylons across garage. Return at jog performing 10 merkins at each large pylon (there are 4).
Collect our sweaters, hats, vests, and sweatshirts and down the stairs to the ground floor.
Recover, Recover. 45 min 1 sec.
Thanks to R2D2 coming in from Charlotte.
Legs took us away with the COT.