QIC: Tiny Dancer
# of PAX: 6
PAX: Busted Grill, Niles, Pony Express, Morpheus, Wreck-It Ralph
SSH X 30 IC
Hillbilly X 25 IC
Cotton Pickers X 20 IC
Moroccan Night Club X 50 IC
Run down Freedom Way around the pond stopping at every other light pole for an exercise. Start with 1 burpee increasing at each stop by 1 burpee up to 11 burpees(total of 66 burpees, hence the name). After burpees switch to Merkins until we get to the pull-up bars.
Pair up for Dora
Partner 1 does the exercise while Partner 2 runs over the bridge to the wall at Goose Poop Island and does 10 wall jumps.
100 mountain climber merkins
150 knees to chest hanging from the bar
Back to the flag with a couple of sprints along the way
Stretch while we wait for the 6
We were a small group today but everyone worked hard and got stronger and faster
No hates today and plenty of respects
Pony Express- you have taken the red pill- great to see you posting often, you are ready for your VQ!
Morpheus – way to power thru and play hurt
Ralph – ditto
Niles – thanks for the dad jokes
BG – always an inspiration
Thanks for letting me lead gentleman, always a pleasure
Tiny Dancer Out