1-19-19
PAX: Herschel, Pipeline, Frizzle, Puffs, Chunked, Legz, Tollbooth, Dunphy
Q: Dunphy
8 PAX posted for a heater on the Greenway. Fun was had by all, even Frizzle.
Warm up run across the bridge and around the black dog loop with high knees, butt kickers, Everest, Parker Peters, Mountain CLimbers, Peter Parkers along the way.
Grab the sand bags and head to the basketball court for warm up. SSH x50 IC, WMH x10 IC, IW x20 IC, Arm Circles x20 IC, Jack Webbs x20 IC, Reverse Arm Circles x20 IC.
Burpee-Merkin Pyramid: One Burpee, One double Merkin Burpee, One triple Merkin Burpee, etc. to 10 and back to 1.
Partner up with one sandbag per pair for Hesters on the Greenway:
Going towards town, one man does 5 burpees and begins to walk down the greenway with sandbag overhead, other man does 10 burpees and chases down runner. Each man then does 10 Thrusters. Switch, repeat. Round 2, 15 Sumo squats by runner, 30 Sumo squats by chaser. 10 Thrusters each. Switch repeat.
Heading back, two men do farmers carry down the greenway, while rest of PAX perform exercise and then must chase down the farmers. Burpees, HR Merkins, Flutter Kicks, Jump Squats, were among the exercises.
Back at parking lot, each man does 10 Thrusters to finish up.
Nameorama, COT
2nd F at Olde Salem Brewing tonight at 5:30
GrowRuck VA, March 22