7-27-20
PAX: Cat Scratch, Frack, DH, Dunphy
Q: Dunphy
4 PAX kickstarted their week with a quick tour of the park renovations and a deck ‘o fun.
Run to Franklin, right down to Reserve and right down to the new parking lot at River’s Edge North. SSH x33, WMH x11, Good Mornings x11, Arm Circles x33, Air Press x11, Slow Sumo Squat x22, MC x22, Slow Merkins x11, all IC.
Run to foot bridge, Everest w/ 2 squats across river. Run back to tennis courts at Va Varsity.
Deck ‘o Fun:
Spades = Burpees, Hearts = Big Boys, Diamonds = HR Merkins, Clubs = Jump Squats, anything 5 or lower is suicide format:
Run to end of 3 courts, 7 Big Boys, run back
Run to end of 3 courts, 7 Burpees, run back
Suicide w/ 5 Burpees at end of every court
Run to end of 3 courts, 9 HR Merkins, run back
Suicide w/ 5 HR Merkins at end of every court
Suicide w/ 2 HR Merkins at end of every court
Run to end of 3 courts, 10 Big Boys, run back
Run to end of 3 courts, 10 Burpees, run back
Suicide w/ 5 Jump Squats at end of every court
Suicide w/ 4 Jump Squats at end of every court
Run to end of 3 courts, 9 Jump Squats, run back
Run to end of 3 courts, 15 Burpees, run back (Thanks DH!)
Mary:
Flutter Kicks x22 IC, Swimmer x22 IC, Stretch, Parker Peters x11 IC
Recover, Recover
COT