YHC happened upon a co-Q commitment yesterday at Panera. Countrywide expressed displeasure with an ailing back and as #ISI, a beatdown agreement was brokered.
4 PAX for EC: Pergo, Plebe, Ron Mexico and YHC
Up and down the steps closest to AO launch site-
Up to top, 10 burpees OYO, down.
Stair “ladder”- All the way up, five burpees. All the way down, then return to third landing, burpees, second landing, burpees, first landing, burpees. Repeato in reverse.
The Thang:
Warm-up run to field along Crabtree Creek.
-SSH x20
-Good Mornings x15
-Fazio Arm Circles x12 each side
Run up hill, around the bend and past rear construction site to the backside of Belks. In groups of 3–
P1 Runs down the stairs, across the road and back up “the loop.”
P2/P3 AMRAP sets of 20 Merkins, 20 assisted dirkins, 20 LBC’s.
Each PAX runs once (t-claps to Getti and Wilson for an extra lap)
Countrywide’s turn.
Using our established loop, except as a group, PAX did…
-Down the stairs, across the street and up the loop
-Merkins x10
-Loop
-Merkins x10, Ski abs x10
-Loop
-Merkins x10, Ski abs x10, Dirty Birds x10
-Loop
-Merkins x10, Ski abs x10, Dirty Birds x10, LBC’s x30
-Loop
-Merkins x10, Ski abs x10, Dirty Birds x10, LBC’s x30, Burpees x10
Done.
Welcome FNG’s Rochambeau and Coke Zero.
