Rack ‘Em & Stack ‘Em

DATE:  May 1, 2020


QIC:  Morpheus

#PAX:  6 (Break off group, per social distancing protocol)

PAX:  McFly, PK, Gravity, Hoff, P Doc, Morpheus

WARM-UP:  Led by Pony Express.  Imperial Walkers, Mountain Climbers, Gravel Pickers, 10 Burpees OYO

THE THANG:  Mosey South on road to intersection/traffic signs.  Four big loops on road around Goose Poop Island.    At first speed bump do a certain number of an exercise and add that number to each successive speed bump.  Four speed bumps total in loop.  First loop – Merkins (5, 10, 15, 20); Section loop – same number Merkins, plus LBC (10, 20, 30, 40).  Third loop – Merkins, LBC’s, plus Burpees (Yay! 3, 6, 9, 12); Fourth loop – Merkins, LBC’s, Burpees, plus Squats (10, 20, 30, 40). 10 second count between loops.

Gather at intersection facing North.  Run past AO doing tempo at each successive spotlight of mosey, sprint, backwards, repeat.

Mosey to lower parking lot.  7’s of Mountain Climbers at one end and Squats at the other.

Run back to AO for American Hammers.

COT/MOLESKINZ:  Thanks for this beautiful day, all those suffering in the epidemic, health of Baby Daddy, Pony Express’s Dad, The Hoff’s brother, and those people and concerns unnamed.

Strong work PAX!  Made this a great start to the day.

It is an honor and a privilege.

M out


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