6-23-20
PAX: Zebra, Cake, Manti, JV, Pipeline, Double Humpee, Rick James, Dunphy
Q: Dunphy
Warm Up: SSH x25, WMH x10, AC x10, MC x20, Swimmer x10 all IC, 10 Wide Grip Merkins OYO
Run to left side of Civic Center for quick feet on the curb x20 IC. Circle Merkins 5 each 90 deg on curb.
Run to Parking Lot for 5 Stagger Merkins each side.
Run to Tennis Court.
BLIMPS in Suicide Escalator format with Mary and Stretching in between rounds.
R1: Run to end of 2nd court, 5 Burpees, run back
R2: Run to end of 2nd court, 5 Burpees, run back, Run to end of 3rd court, 10 Lunges each leg, run back
R3: Repeat and run to end of 4th court, 15 IW double count, run back
R4: Repeat and run to end of 3rd court, 20 HR Merkins, run back
R4: Repeat and run to end of 2nd court, 25 Plank Jacks, run back
R5: Repeat and run to end of 1st court, 30 Squats, run back
Run back to the barn.
COT
Coffeeteria at Mill Mountain
#20for20
Rick James going for the #Ocho today, tomorrow and Thursday!