All-Around Beatdown

August 31, 2020

WHEN: 08/31/2020
QIC: Sweats
PAX: Bitcoin, Misery, Juco, Sweatervest, Theologian, Llama Llama, Tater Tot, Champ, Soybean, 2-Ply, T.I.

4 pax got shortchanged .1 miles for an EC 5K and 12 hit some fan-favorite landmarks on Duke’s campus for an all-around Monday morning beatdown in the late August gloom.  A little variety pack to get the week started!

Warm up

10 burpees, bunny hop the hill that gives way to the baseball field and Koskinen, stop at security light for 20 merkins.

Cameron courtyard: 20 derkins, 20 dips (CC) and 20 split squats each leg.

Balls to the Wall for one minute.  People’s Chair for 1.5 minutes.

Bear crawl down steps to Wallace Wade, crawl bear up, 10 burpees.

Over to Wallace Wade entrance.  10 jump squats.  Backwards run around loop the loop.  10 jump squats.

Movements from wall to gate: crab walk, one-legged hop, traveling burpee, traveling merkin, one-legged bear crawl, side shuffle.

Up to the long stretch next to lacrosse fields: Striders to Science Dr. and halfway back.

Mary: Flutter kicks, Heels to Heaven, Russian Hammer, Superman

CoT: Get your iron pax on.  September KB challenge.  Do it!