Another Labor Day, another convergence between Devil’s Ridge and Jolly Roger. YHC showed up early to get in an EC run, and 11 additional PAX would join me for a cool morning in September.
Warm-Up
- SSH x30
- 10 penalty burpees for Misery’s tardiness. All other tardies were excused.
- LBAC x10 forward, x12 reverse
- Willie Mays Hayes x10
- Alternating Shoulder Taps x10
- Mountain Climbers x10
- Plank Jacks x10
- Slow Merkins x10
The Thang
Mosey to the big parking lot on the corner of Towerview and Circuit for Shake It’s Build-A-Plank Workshop.
- Run to the end of the parking lot and back. 20 burps. Run to the end and back.
- Run to the second light pole, backwards run back. 20 burp jacks. Run to the second light pole, backwards run back.
- Bear crawl to the first light pole, crawl bear back. 20 burp jack merkins. Bear crawl to the first light pole, crawl bear back.
Mosey to the traffic circle at the end of Science Drive. Plank walk counterclockwise around the traffic circle. Lateral squat walk clockwise around the circle.
Mosey past K-Ville and to the main gate of Wallace Wade for a quick partner Dora. Complete 100 merkins, 150 jump squats, and 200 box jumps. Time was called before any pair was able to finish the Dora.
Mary:
- American Hammers x20
- LBCs x20
- Hello Dolly x20
COT:
- Coffeeteria to follow at Dunkin Donuts
- YHC leading a stair climb workout Friday at Honey Badger in honor of first responders at 9/11.