Denali’s “Highway”

October 20, 2021

WHEN: 10/20/2021

QIC: Denali

PAX: RoyGbiv, HalfBack, Nubbin, Milton, NickelBack, BuschLeague, Toast

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The Denali Highway runs from Paxson to Cantwell. It is 135 miles long. One way. One road. ALASKA !

Warm-Up:

Mosey up to the track

The Thang:

3 Laps, 2 exercises

– Lap 1: LLCoolJ’s 10 IC, 1/2 lap, Merks 20, 1/2 lap

– Lap 2: LLCoolJ’s 10 OYO, 1/2 lap, Merks 20, 1/2 lap

– Lap 3: LLCoolJ’s 5 IC, 1/4 lap, Merks 10, 1/4 lap, LLCoolJ’s 5 IC, 1/4 lap, Merks 10, 1/4 lap

Mosey back to the parking lot, grab your coupon on your way to the brick wall – PAIR UP

4 PAIRS, 3 “sets”, 2 rounds each, 6 exercises all with cinderblock

– SET 1: PAX 1 – Curls 10, OverHead Tricep Ext 10 / PAX 2 – Mosey 70 yards and back

Switch and complete round 1

2 rounds each PAX – TOTALS: 20 Curls, 20 Exts, 2 Moseys’ each PAX

– SET 2: PAX 1 – OverHead Press 10, Upright Row 10 / PAX 2 – Mosey 70 yards and back

Switch and complete round 1

2 rounds each PAX – TOTALS: 20 OH Presses, 20 Up Rows, 2 Moseys’ each PAX

– SET 3: PAX 1 – Bent Over Rows 15, Thrusters 10 / PAX 2 – Mosey 70 yards and back

Switch and complete round 1

2 rounds each PAX – TOTALS: 30 Bent Over Rows, 20 Thrusters, 2 Mosey each PAX

Mary:

LBC’s 20 IC, Heels2Heaven 15 IC, LBC’s 10 IC, Heels2Heaven 5 IC

FlutterKicks 20 IC

Plank w/Alt Shoulder Taps 20 IC

( Mumble Chatter reaches a crescendo )

COT:

135 miles, move decimal point 2 places to the left = 1.35 ( today’s approx. Mosey mileage )

2nd F is TONITE – Location: NickelBacks backyard