Pax : Double Humpy, HC3, Seabiscuit
Q : Seabiscuit
Warm up : Mosey around the tennis courts with Mountain Climbers and Squats ; Box jumps on stone benches; run stairs to top of the deck with 25 IC SSH, 20 Big Boy Crunch, 20 IC SSH, 20 Crunch, 15 IC SSH, and 20 Twisting Crunch.
1st Thang : Shuttle run to center of deck with escalating Burpees at the center. 1st run, 1 Burpee, 2nd run, 2 Burpees, 3rd run , 3 Burpees…10th Run finishing with 10 Burpees.
2nd Thang : Travel length of deck with alternating Lunge Walk and Bear Crawl between each pylon.
3rd Thang : Shuttle Run with Mary : 4 Rounds. Run Shuttle to center of deck with Mary at finish line. 1st round: 20 Big Boy Crunch; 2nd round: 20 Crunch; 3rd round: 20 Twisting Crunch; 4th round: 100 Freddy Mercury.
4th Thang : Merkin Shuttle Run. 1st man runs shuttle to center of deck while pax do Merkins, then switch, each man running shuttle while pax are doing Merkins. More Merkins : Run length of deck with 5 Merkins each pylon.
Almost done, mosey back to courts for stretching : WMH, Windmills, Imperial Walker, and Toe touches.
Recover , Recover. Name-O-Rama, COT ; DH took us away.