3/20/18
PAX: Space Jam, Zebra, Glee, Cake, Dunphy
Q: Dunphy
5 PAX for a rainy and beautiful morning at Sparta. Great to see the Salem crew hitting it hard today.
Warm up:
Run two laps, then up the stadium steps to the relatively dry concourse behind the grandstand. Complain to Zebra that the stadium leaks. Then SSH x25 IC, WMH x10 IC, IW x25 IC, Windmill x10 IC, Arm Circles x25 IC, Reverse Arm Circles x25 IC, Squats x25 IC, Slow Merkins x25 IC
Escalator:
Originally planned for the turf field, we modified for the rain by making our traveling circuit as follows – bear crawl to tunnel, down to bottom of grandstand, run up and down two aisles (oof, see title of this workout), then back in the far tunnel and lunge walk back to our AO with core work until everyone is back, then PT as follows:
Round 1: Traveling circuit, 5 Burpees, 10 Jump Squats
Round 2: Traveling circuit, 5 Burpees, 10 Jump Squats, 15 HR Merkins, 20 Box Squats
Round 3: Traveling circuit, 5 Burpees, 10 Jump Squats, 15 HR Merkins, 20 Box Squats, 25 Big Boys, 30 Monkee Humpers
Round 4: Traveling circuit, 5 Burpees, 10 Jump Squats, 15 HR Merkins, 20 Box Squats, 25 Big Boys, 30 Monkee Humpers, 35 Dips, 40 Sumo Squats
Cool down lap
COT
2nd F called for this Friday at Buffalo Wild Wings at Tanglewood at 5:30 pm #comeonandwatchsomebasketball
CSAUP: Claytor Lake Ness Monster Obstacle Race Saturday April 28th – see JV’s email