6-9-20
PAX: Zebra, Legz, Cake, JV, Dunphy
Q: Dunphy
5 PAX got after it this morning at #Sparta in Salem. It was a 45 minute warm up, no cool down.
Warm Up:
0530 Burpees until Cake and JV get their gear together + 10 Burpees once they do.
Run the perimeter of the complex with 10 merkins or squats at every turn (70 merkins and 20 squats) + 2 sets of circle curb merkins (5 urkins, 5 merkins with one hand/foot on curb, 5 derkins, 5 merkins with other hand/foot on curb).
SSH x 25 IC, SSH x25 in silent cadence for 10 penalty burpees…nailed it, no burpees.
4 Corners on the Lightpoles:
Round 1: Sprint 1 length, 25 Arm Circles, 25 RACs
Round 2: Sprint 1 length, jog 1 length, 20 Squats, 10 WMHs
Round 3: Sprint 1 length, jog 2 lengths, 20 Mountain Climbers, 20 Supermans
Round 4: Sprint 2 lengths, jog two lengths, 10 Step Back Lunges each leg, 20 Supermans
Push-o-rama Rounds:
Round 5: Sprint 1 length, 15 Mountain Merkins
Round 6: Sprint 1 length, jog 1 length, 15 Alternating Touch Merkins
Round 7: Sprint 1 length, jog 2 lengths, 15 Wide Grip Merkins
Round 8: Sprint 2 lengths, jog 2 lengths, 15 Spiderman Merkins
Mary Rounds:
Round 9: Sprint 1 length, 30 LBCs, double count
Round 10: Sprint 1 length, jog 1 length, 30 Flutter Kicks, double count
Round 11: Sprint 1 length, jog 2 length, 30 Freddie Mercuries, double count
Round 12: Sprint 2 lengths, jog 2 lengths, 20 American Hammers, double count, 20 Supermans
Warm Up Complete
Name-o-rama
COT
Coffeeteria at Mill Mountain Coffee, 100% attendance.
TClaps to Zebra who finishes his Ocho this afternoon at #Varsity!
TClaps to Legz who finishes his Ocho on Wednesday!