QIC: Ari Gold & Zebra
Pax: Manti, Space Jam, Glee, Cake, Dunphy, Herschel, Ari Gold, Zebra
Warm Up: Ari Gold took us on a zig zag run on the turf that got our heart rate going. Circled up for IC exercises of 25 SSH, 11 Good Mornings, 26 Arm Circles, 30 Jack Webbs & 25 RArm Circles.
Thang: Head over to top of the ramp. First part of the work starts with stadium step run + SMerkins + Merkins in order like this:
Run down to bottom & up Stadium Steps a total of 6 times; 15 SMerkins IC; 10 single-count Merkins IC
Run up to top & down Stadium Steps a total of 5 times; 14 SMerkins IC; 10 single-count Merkins IC
Run down to bottom & up Stadium Steps a total of 4 times; 13 SMerkins IC; 10 single-count Merkins IC
Run up to top & down Stadium Steps a total of 3 times; 12 SMerkins IC; 10 single-count Merkins IC
Run down to bottom & up Stadium Steps a total of 2 times; 11 SMerkins IC; 10 single-count Merkins IC
Run from bottom up Stadium Steps a total of 1 time; 10 SMerkins IC; 10 single-count Merkins IC
We had about 10 minutes left for partner Wall Bombs:
Round 1: First partner runs to 1st wall & jumps over, repeat at 2nd & 3rd wall and sprint back while partner starts Merkins. Repeat until 100 reps are made
Round 2: First partner runs to 1st wall & jumps over, repeat at 2nd & 3rd wall and sprint back while partner starts BB Situps. Repeat until 100 reps are made
Recover, Recover
Announcements:
*Still time to donate to Train Tug; link here: https://www.crowdrise.com/big-lick-train-tug/fundraiser/F3Roanoke (Looks like we have raised the 2nd most money)
*Also if you are still interested in volunteering for Salem Half Marathon we can definitely use the help. http://salemparksrecreation.volunteerlocal.com/volunteer/?id=21715
Pleasure to lead the group today & shout out to Ari Gold for his first Co-Q today.