AO: Shadow
QiC: Dubya
Pax Count: 9
Pax List: Big Apple, Billboard, Bovine, Dubya, Manhole, Olaf, Saltlick, Scout, Wreck-It Ralph
FNG Count: 0
Downrange:
Nine souls gathered in the gloom on a brisk morning for another Dubya beatdown. Feeling a bit of a hangover from RumRunner’s Tuesday spectacular of weighted lunge walks, we decided we’d take it easy today. Nope.
Warm-o-rama
Side Straddle Hop x 20 IC
Low slow squat x 10 IC (the proper way)
Toy Soldier x 10 IC
Large arm circle x 10 IC (forward and reverse)
Mountain climber x 10 IC
The Thang
Mosey to starting point for 0.5 mile, massively uphill Cherokee run to Saint Luke’s. Do 10 burpees OYO.
Two groups ascend the hill and gather at the church lot, completely gassed…. Prisoner squats for the six, IC while waiting…
Four corners in the large parking lot adjacent to Vermack Road. OYO, two rounds of:
- 10 Toyotas – run to next corner
- 10 Bonnie Blairs – run to next corner
- 10 Turkish Getups – bear crawl to next corner
- 10 Hand Release Merkins – crab walk to next corner
Run to corner of Vanderlyn Drive and Vermack Road. Prisoner Squat for the six. Proceed to low point (valley) on Vanderlyn Drive.
Crowd pleaser (slightly modified):
- 7 burpees at top of hill #1, 1 at top of hill #2, 5 merkins every time you pass through the low point in the middle; continue OYO until you flip 1 to 7
Most didn’t make it all the way through until we had to call time….
Mosey to benches in front of high school. Two sets of dips x 15 IC.
Jailbreak back to trailers. One more set of dips x 10 IC.
COT
Manhole took us out.