6-17-20
PAX: Frizzle, Puffs, Pipeline, Cake, Zebra, Bundy, Rick James, JV, Dunphy
Q: Dunphy
9 PAX took shelter from the buckets of rain falling on the Valley this morning. We hit the deck for a Merkin escalator.
Warm Up: Run Deck with Butt Kickers, High Knees, Everest, Back to G
26 SSH IC, 13 WMH IC, 13 Slow Merkins IC, 13 Slow Squats IC, 13 Arm Circles IC, 13 RACs IC, 13 Jack Webbs IC
13 Rounds of Merkins 1, 2, 3, 4….to 13
Escalator:
Round 1 (Puffs): 13 Diamond Merkins, Bear Crawl to 2nd pilon, run to 1.
Round 2 (Cake): 13 Diamond Merkins, 13 Monkee Humpers IC, Broad Jump to to 2nd pilon, run to 2.
Round 3 (Pipeline): 13 Diamond Merkins, 13 Monkee Humpers IC, 13 HR Merkins, Backward up ramp run to 3.
Round 4 (Frizzle): 13 Diamond Merkins, 13 Monkee Humpers IC, 13 HR Merkins, 13 Lunges Each Leg, Everest to 2nd pilon, run to 4.
Round 5 (JV): 13 Diamond Merkins, 13 Monkee Humpers IC, 13 HR Merkins, 13 Lunges Each Leg, 13 Staggered Merkins, sprint to 3.
Mary: 13 Supermans IC, 26 Flutter Kicks IC, 13 Merkins
Run to G
COT
#20for20
#F3Friday: Rope-a-Dope at #Overlander, Lunch at Martin’s, 2nd F at Slame Red Sox Stadium