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 |