32 PAX including QIC got to choose their own destiny. A “power” workout with Jordache, or a leisurely run with I-Beam. PAX split pretty evenly and here is what went down.
TEAM IBEAM
– Warm O Rama
– Merkin blocks – just like Burpee blocks, but instead do merkins. PAX ran around the News & Record block and did 5, 10, 15, 20, 15, 10, 5 merkins while heading around the block 4 times.
Overall distance on the workout was roughly a 5K. Nice job gents.
Team Jordache (i.e., those who wanted to get some exercise) ran to the far side of the Wrangler building for warmup:
Start with some stretches. Put feet wide apart and touch the ground with your hands.
- Touch left foot.
- Touch center.
- Touch right foot.
- Side Straddle Hop x25
- Sun gods x15 each way
- High knees Circle Burp (PAX does high knees and when Q yells “down” they do a burpee and resume high knees)
Moseyed to the other side of the Wrangler building parking lot for the thang.
Thang:
The thang was an iron cross/four corners hybrid spread out across the parking lot. Do first exercise at station 1, run to center. At center, do 3 burpees and bear crawl to station 2. Do first exercise at station 2. Run back to center, do 3 burpees, and bear crawl to station 3. Repeat the cycle, working your way down the list of exercises. Q had to call Omaha on the bear crawls after about a half a circuit. It was a bit excessive….
Station 1:
- Merkins x20
- Carolina Dry Docks x20
- Diamond Merkins x20
Station 2:
- Goblet Squats x20
- Dans x 10
- Field Goal Blocks x10
Station 3:
- Merkins x20
- Carolina Dry Docks x20
- Wide Merkins x20
Station 4:
- Copperhead Squats x20
- Monkey Humpers x20
- Air Squared x20
The Pax made it somewhere between 1.5-2 times through all exercises before time was called and we tried to form an Indian Run back toward the shovel flag.
The Indian Run turned into a jailbreak on Church Street, and we took a sharp right turn at the Church Street Parking Deck and took the stairs up to the top level where we met up with Team I-Beam for some Mary.
Mary:
- LBCs
- Protractor
- Alternating Shoulder Taps x20
- (what did you do next?)
- American Hammer x20
Announcements:
- Go to Rainbow Dash tomorrow. WE WILL NOT LET IT DIE. It’s a great AO.
- Today is burpee challenge day 68. You runner had better catch up.
- Service project tomorrow at Brooks Global. Setting up a wall there for the school. Bring your Ms and 2.0s.
I-Beam took us out.
PAX: Jordache & I-Beam
QIC: 08/05/2016
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