PAX: Double Humpee, Freddie Mac, Cat Scratch, Rick James, Dunphy, Pipeline, Hutz, Zebra, JV, and Legz
Q: Legz
Warm-up: Yogged around the parking lot of Gator because I had a feeling we would have some late Pax today. Sure enough as we started down the hill comes a red Camry. We assume it was Cat Scratch, but we doubted ourselves because of Pipeline’s track record with going up to the wrong car. In typical Pipeline fashion, he started yelling obscenities at this car before confirming who it was and the car drove off. Luckily it was Cat Scratch. As we caught up to Cat Scratch, Rick James also rolls in.
We then head to the bottom of McNeil Dr where we did a bear crawl, high knees, butt kickers, and a backwards run. We then mosey to the star circle at VA Western to continue our warm-up. We performed slow SSH’s, WMH, Abe Vigoda’s, Good Mornings, Slow Rubios, Imperial Walkers, and FAC/RAC. Mosey to the bottom of the stairs that leads to the LFH.
The Thang: Jacob’s Ladder
Round 1, 1-5 (Actually 1-4, because the Q was confused). At bottom perform 1 burpee, 4 “landings” up, perform 4 mountain climber merkins. Continue until you end up with 4 burpees and 1 mountain climber merkins.
Round 2, 6-10: Stayed at the stairs and performed 6 big boys at the bottom, ran the whole stair case this time and at the top, performed 10 double count mountain climbers. Continue until you end up with 10 big boys and 6 DC Mtn climbers.
Round 3, 11-15: Mosey to the top of LFH. At the top perform 11 squats, run all the way to bottom and perform 15 shoulder taps (planked or standing?) and return to the top. Continue until end with 15 squats and 11 shoulder taps. However, we ran out of time. Q Fail.
Run back to Gator and name-o-rama followed by COT.
Announcements:
Support Rick James as the Cave Spring Rescue Squad is holding their Fall chicken BBQ fundraiser from 3:30 pm to 6:30 pm, Saturday, Oct 2nd.
As Dunphy noted in the COT, bring an FNG to Monday’s workout for an FNG friendly workout. If no FNG, then it will be a not so friendly FNG workout.
Great job this morning fellas! It was a pleasure leading.