PAX: Dunphy, Buubs, Puffs, Double Humpee, Frack (Q)
Run up to the 5th floor with exercises mixed in at each floor:
-run backward up an incline
-shuffle across a level lot
-karaoke across a level lot
-F/R arm circles up an incline
Stopped at 5th floor
Circle up warm up:
25 SSH
10 WMH
20 merkins
20 Imperial walkers
20 merkins
10 rubios
Part 1 Down down down
Start at top of 5th floor decline. Do 5 burpees followed by a travel exercise 1/2way down each decline followed by another 5 burpees. Jog down the rest of decline and turn right to the next decline. Continue to run down the decline to the 3rd floor while touching each beam. Wall sits till everyone arrives.
Repeat until we get down to the ground floor. 5 burpees, travel exercise, 5 burpees, jog, run with beam touches, wall sits. Travel exercises were crawl bear (floors 5 to 3), lunge walk (floors 3 to 1), and crab walk to G.
Part 2 Runner/Chaser
We grab 4 sand bags and gather at the base of the ground level incline. 4 guys with sandbags were the runners with an alternating 5th guy as the chaser. We all performed a stationary exercise (chaser did double the #). Once done, each guy ran up the incline with sand bags and up the closest stairwell until the chaser caught up with the leader. We then returned to the 1st floor and repeated– up incline from 1st to 2nd floor, up the stairs and then once caught, back to the 2nd floor. We repeated until we got to the roof. Stationary exercises included:
Runner/chaser
25/50 flutter kicks each leg
20/40 merkins
20/40 squats
15/20 big boys
10/15 burpees
15/30 box cutters
20/40 squats
After reaching the roof we ran down the declines alternating sand bag carries to the ground floor.
Recover recover!
-Frack