18 PAX

6 for EC 5K Run

Warm Up

SSH x 25
Little Baby Arm circles x 10, reverse
Willie Mays Hayes x 10
Good morning x 10
Imperial Walker x 10
Slow Merkins x 10

The Thang

3 Thangs

Escalator

Run up the parking lot, stopping at first four islands for:
Burpees x 10
Monkey Humpers x 20
Shoulder taps x 30
Squats x 40

Run back down, same exercises and reps

Partner up

Partner 1 People’s Chair
Partner 2 Backwards run to treeline, 5 Merkins, run back
Partner 2 People’s chair and partner 1 backwards runs

Partner 1 Derkins
Partner 2 Karaoke to treeline, 5 Merkins, karaoke back
Partner 2 Derkins and partner 1 karaokes

Time to combine

Partner 1 People’s Chair
Partner 2 Backwards run to treeline, 5 Merkins, run back
Partner 2 People’s chair and partner 1 backwards runs
Partner 1 Derkins
Partner 2 Karaoke to treeline, 5 Merkins, karaoke back
Partner 2 Derkins and partner 1 karaokes

Cumulative Escalator

This one hurt more than anticipated and unexpectedly, ended quicker than expected

Run up the parking lot, stopping at first four islands for:
Burpees x 10
Burpees x 10, Monkey Humpers x 20
Burpees x 10, Monkey Humpers x 20, Shoulder taps x 30
Burpees x 10, Monkey Humpers x 20, Shoulder taps x 30, Squats x 40

Cool down lap around the parking lot

Mary

American hammer x 20
LBC x 20
Flutter kick x 20
Freddie Mercury x 20
Plank Jack x 20
Peter Parker x 20