4 Pax planted the VSF on the top deck of the Duke Hospital parking lot and made a downPAINment.
The Thang:
Warmup:
Run to the top (high knees, butt kickers)
IW x 15
SSH x 15
Peter Parkers x 15
Down the stairs – 20 merkins, 20 jump lunges
Up the stairs – 10 diamond merkins, 10 tuck jumps
Down – 20 left arm up merkins, 20 side jump lunges
Up (single leg hops, alternate each flight) – 10 merkin jacks, 10 snowboarders
Down – 20 right arm up merkins, 20 speed skaters
Up (bunny hops and high knees, alternate each flight) – 10 fingertip merkins
10 pullups for one man, the rest Dollylitas (or Rosadollies), rotate through
8 pullups, the rest do plank hold
Mary – bicycles x 20
COT
Moleskin:
– Missed Doogie this morning
– Kotters to Little Jerry Seinfeld
– Flying J, if he isn’t being questioned by the FBI, has promised to look into a pullup bar that can be attached to the stairs. May keep our hands from getting torn up.
