8 PAX showed up (on time) in absolute frigid conditions. Our co-Q, Coco, was designated for the 2nd half of the Q and believed that meant he could sleep an extra 30 minutes and just show up for his portion of the workout. Interesting approach that I may try in the future. In the end, 9 PAX ignored the forecast and embraced 16 degrees. We found out quickly that holding iron weights in sub 20 degree weather is a very bad idea.
Warmup: SSH, Good Mornings, 5 burpees, Arm Circles, Mtn Climbers, 5 burpees
Grab the weights and head down to the track for partner chase. Partner up and PAX 1 heads off for a farmer’s carry with a weight in each hand. PAX 2 does 5 burpees and then catches PAX 1. Switch. We did three 400m laps. Everyone was very happy to drop the weights until they found out what was next. PAX 1 now carries both weights the full 400 meters while PAX 2 repeats 5 burpees, 5 merkins and 5 squats until PAX 1 returns. Switch.
Coco strolls in late enough to get in one lap and then takes over as Q:
Repeating circuit – 5 pull-ups, 5 chin-ups, 5 top guns, 5 dips, 5 merkins, run one lap. Repeat 5 rounds
20 merkins, 20 burpees
Mary: 1 minute plank, Heels to Heaven, 1 minute plank
COT: great news from Sweats that he is on the road to recovery