Warm Up

YHC kicked off my 48th birthday leading the PAX. 15 PAX turned up, 5 for EC pull-ups. I love Devil’s Ridge. It’s an awesome location with many options. While I attended many great workouts here, I felt the track was underutilized so …

SSH x 10
Willie Mays Hayes x 10
Little Baby Arm Circles x 10 (and reverse it)
Imperial Walkers x 15

The Thang

Run to the track
Stop at railing and knock out the following

• Bar pull-ups x 25 (can’t find the exact name)
• Rinse and Repeat

PAX arrive at the track and get down to business

• Indian run – one lap as a warm-up
• Run one lap with escalator. Four stops
  • Burpees x 10
  • Shoulder Taps x 20
  • LBCs x 30
  • Squats x 40
• Catch Me if You Can for 2 laps
  • Partner Up
  • Partner 1 backwards runs while Partner 2 does 3 Merkins
  • Partner 2 forward runs to catch Partner 1 and then Partner 1 does 3 Merkins
  • Keep doing it for 2 laps!
• Run some laps with de-escalators. 10 Squats, then run 1/2 way around the track and do 10 Merkins. Decrease by 2 each lap until 0. We had to cut this one slightly short due to time constraints.
• Fellowship jog back for Mary.

Mary

Flutter Kicks x25
Russian Hammer x25
Merkin Ring of Fire x5

Misery took us out.