AO: Shadow
QiC: Dubya
Pax Count: 13
Pax List: Big Apple, Box Checker, Curveball, Ditka, Dubya, Ricochet, Saltlick, SharkTank, Snake Oil, Thirdwheel, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm-up:
All IC:
- Side Straddle Hop x 30
- Cotton Picker x 15
- Merkin x 10
- Rinse and repeat
The Thang:
A little parking lot action before we took off up the hill:
- Alternating 1 burpee / 1 squat, 2 burpees / 2 squats….. as high as you can get for four minutes (thanks Potter)
Mosey to Cherokee run start at corner of Vermack and Womack. Split into two groups and commence Cherokee run to Saint Luke’s parking lot (you knew it was coming)
First group did two sets of prisoner squats x 10 IC, 2 sets while waiting on the six
Get in a circle for the Grateful Dead (plank, right arm up, left arm up, right leg up, left leg up, 5 merkins, spin x 3 sets – merkins change out from regular merkin to wide arm merkin to diamond merkin)
Partner up… Each partner team completes 100 prisoner squats and 100 merkins with good form, however you want to do it, only rule is both partners are working on different exercises the whole time
Mosey to far side of Saint Lukes. Nope – not four corners. But close. Do 10 turkish getups, 5 burpees, and run a lap, rinse and repeat 3x, OYO
Mosey back to benches in front of DHS….
Dips and LBCs pushing the pace, alternating, 3 sets of each x 15 IC
Mosey back to COT
5 burpees OYO
And you’re done
COT:
Curveball took us out. Sign up for Iron Pax. I missed a couple names this AM. Sorry.