6-19-18
QIC: Zebra
Pax: Cat Scratch, Palmolive, Chubbs, Dunphy, Charlatan, Herschel, Sea Biscuit, FNG – Donaghy, Zebra
9 men showed up in Sparta this morning amidst perfect conditions. Sweat happened!
Warm-up: Circle up for IC exercises of 30 SSH, 15 SMerkins, 30 Imperial Walkers, 20 Rubios
Thang: Pax form groups of 3 for rounds of alternating travel & stationary exercises:
Round 1: Timer is up East stadium steps & down, across field, up West stadium steps & down, back to goal line…other 2 partners continue their exercises until timer gets back; rotate —– Stationary is rotation of 3 Burpees and 15 double count flutter kicks —– Traveling is bear crawl increments of 10 yards, yard line # of Merkins & run back to goal line. Increase distance and # of reps by 10 each time.
Round 2: Timer is goal line to goal line run twice…other 2 partners continue their exercises until timer gets back; rotate —– Stationary is rotation of 3 Double-merkin Burpees and 15 double count sharon stones —– Traveling is crab walk increments of 10 yards, yard line # of Squats & run back to goal line. Increase distance and # of reps by 10 each time.
Round 3: Timer is up East stadium steps & down, across field, up West stadium steps & down, back to goal line…other 2 partners continue their exercises until timer gets back; rotate —– Stationary is rotation of 3 Burpees and 10 Big Boy situps —– Traveling is lunge walk increments of 10 yards, yard line # of Carolina Dry-docks & run back to goal line. Increase distance and # of reps by 10 each time.
Round 4: Timer is goal line to goal line twice…other 2 partners continue their exercises until timer gets back; rotate —– Stationary is rotation of 3 Double-Merkin Burpees and 20 LBCs —– Traveling is army crawl increments of 10 yards, yard line # of HR Merkins & run back to goal line. Increase distance and # of reps by 10 each time.
MARY – Pax chose different exercises and reps
Recover, Recover
COT – Welcome FNG Donaghy which was a great call by Dunphy!
June 26th – 2nd F at River Rock & Wasena Tap Room. Let me know if you plan on coming
July 4th – McAfee’s Knob Hike…more details to follow