AO: Shadow
QiC: Wreck-It Ralph
Pax Count: 10
Pax List: Big Apple, Box Checker, Chaingang, Curveball, Fireballs, Manhole, SharkTank, Snake Oil, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Warm up:
Those who competed in IPC Week 3 were still very sore, so YHC designed a workout to allow those sore body parts (quads) to recover.
- Side straddle hop 15x ic
- Suds’ Windmill 15x ic (This stretch was well appreciated by Chaingang)
- Hairy Rockettes 15x ic
- Mountain climber 15x ic
- Imperial Walker 15x ic
Rinse and Repeat
The Thang:
- Mosey to Womack and Vernon Oaks Drive
- 50 Big Boi Situps oyo
- Mosey to Broughton/Tyndall
- 25 Dying Beetle oyo
- 25 Dying Cockroach oyo
- Mosey to bottom of hill on Vernon Oaks
- Chase the bear uphill to crest
- partner off
- partner 1 – bear crawl
- partner 2 – 10 merkins then run up to partner 1 and switch
- Chase the crab downhill to sag
- partner off
- partner 1 – crab walk
- partner 2 – 10 crab taps then run down to partner 1 and switch
- Mosey to Vernon Springs
- Cherokee Run down Vernon Springs, Womack to DHS driveway; 1 burpee off the back
- Pause a couple times to wait for the six with burpees. This Cherokee Run was a bit of a cluster with Shark Tank and Curveball setting a very fast pace and the chasers struggling to catch up after their burpee.
- In the DHS parking lot
- 20 low flutters
- high knees across the parking lot
- 20 heels to heaven
- butt kickers back across the parking lot
- Repeat until 100 of each
- 15 monkey humpers – for a little pain
CoT:
Shark Tank prayed for us.
Naked Man Moleskin:
Manhole thinks “cycles” are another way of saying time. Fireballs thinks it’s dumb consultant-speak.