AO: Terminus
QiC: Gates
Pax Count: 5
Pax List: ABBA, Gates, Martina, ROMEO, String Cheese
FNG Count: 0
Downrange:
Warm up:
SSH, Weed Pickers, Don Quixote, Merkins, Mtn Climbers, Plank, Squats, Arms, stretch
The Thang:
Terminus at alternate location gave us the chance to explore new-ish areas.
mosey to skate park area:
2 rounds of 10 rows on bars and step ups (10 each leg)
mosey back to start and then onto the New City Properties development on the beltline
Pax had a chance to check out the fancy stairs with lighting and water feature
Round 1:
- lateral up 1/2 flight of stairs (left then right)
- Lunge up 1/2 flight (every other stair)
- squat jump 1/2 flight (every stair)
- Grizzcalator (merkin every other stair and plank walk) 1/2 flight
Round 2:
Dora Partner – 1 partner doing exercise while other runs up entire flight of stairs
- 100 HRMs (thank you Iron Pax for inspiration)
- 200 Squats
- 300 LBCs
Round 3:
at bottom in picnic table area did 2 rounds of 10 Dips and Derkins (in cadence 4 count) and 10 step-ups OYO
mosey back to start with Bernie up the hill
finish with some burpees
CoT:
Prayers of gratitude for aging parent – Romeo
Prayers for rest and for String Cheese’s M post c-section delivery