The 8 Story Escalator

March 6, 2018

WHEN: 03/06/2018
QIC: Shake It
PAX: Dunphy, Newt, Boucher, Harbaugh, Kitten, Nightshift, Fish and Chips, Poser, Stop Drop and Roll, Barksdale, Shake It

YHC went on a solo 5K to break in a new pair of running shoes.  When YHC returned the PAX were assembling and it was go time. 11 brave men in all would take on the 8 Story Escalator.

 

Warm-Up:

  • Lap around Cedar Falls
  • Good Morning x10
  • Imperial Walkers x10
  • Alternating Shoulder Taps x20
  • Plank Diagonal Lift x10

 

The Thang:  The 8 Story Escalator

  • ¼ lap, 5 burpees
  • ½ lap, 5 burpees, 10 jump squats
  • ¾ lap, 5 burpees, 10 jump squats, 15 merkins
  • 1 lap, 5 burpees, 10 jump squats, 15 merkins, 20 flutter kicks
  • 1 ¼ laps, 5 burpees, 10 jump squats, 15 merkins, 20 flutter kicks, 25 air presses
  • 1 ½ laps, 5 burpees, 10 jump squats, 15 merkins, 20 flutter kicks, 25 air presses, 30 air squats
  • 1 ¾ laps, 5 burpees, 10 jump squats, 15 merkins, 20 flutter kicks, 25 air presses, 30 air squats, 35 WWIIs
  • 2 laps, 5 burpees, 10 jump squats, 15 merkins, 20 flutter kicks, 25 air presses, 30 air squats, 35 WWIIs, 40 side-to-side line jumps

 

Mary: Didn’t need it

 

COT:

  • Fish and Chips invited everyone to come try out Chapel Hill’s newest AO, Conjunction Junction.  The site is located at Seawell Elementary. Wednesday’s at 0530.
  • Nightshift put some PAX on blast (Poser, Kitten, Newt, Boucher) to sign up to Q the Vortex.

 

Exercise Summary: 2.86 miles of running

 

Exercise
# of Sets
Reps/Set
Total Reps
Laps
Burpees
8
5
40
0.25
Jump Squats
7
10
70
0.5
Merkins
6
15
90
0.75
Flutter Kicks
5
20
100
1
Air Presses
4
25
100
1.25
Air Squats
3
30
90
1.5
WWIIs
2
35
70
1.75
Line Jumps
1
40
40
2
Total
600
9