• When: 10/18/14
  • QIC: R2D2
  • The PAX: Chernobyl, Rust, Diesel, Eh, R2D2

A little workout music…

5 pax posted for a stair mania led by YHC. As I was scoping out the venue and prepping for the terribleness that was to come the FB field lights came on. At 5:45 in the morning this can seem a bit strange… After a sprint back to the COT I grabbed the pax and we headed back together to find a HS band competition was setting up. The pain of the workout was dulled by the sounds of scales and partial songs being played. We did offer up request but “eye of the tiger” was not in their playlist.

Conditions: 60 and clear

The Thang:

Jog to the track
Spider-man Merkins x 10 meters jog 30 meter repeat
Front lunge x 10 meters jog 30 meter repeat
Inch worms x 10 meters jog 30 meter repeat

Into the stands
Upper level stair snake x 2 rounds

Lower level bottom stair
30 secs of toe taps followed by sprint up lower level stairs
Repeat x 6 times

To the “Gauntlet”
Jog to lower level of field house
10 min AMRAP
20 dips on flower boxes run to top of long set of stairs
20 Merkins run down other side stairs to platform
20 squats down stairs to starting point

Rinse And repeat decreasing by 2 each time

Whatever number is left at the 10 min mark is the number of burpees performed.

About 6 mins of Mary

Great group this morning. We may have been thin in numbers but the mumble chatter was great and encouragement was high. We may not have got our requested songs played but we all got better today! Nice work brothers

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