Semi-Music-Q

Pulling up to the hill today, I wondered if this was 7/10/2017. Cosmo and Brickyard beat the crowds to post earlier than YHC this morning. By 0530, Cornwallis and PVC joined us. We took our time with the warm up… wondering if we would see DC. No? I guess let’s just get to it…DC is probably just tired from lifting the women’s weight at the Spartan Race on Saturday. Here’s what we did:

 

Warm up

Maestro Lap with Variations

Plank Side to Sides

Elbow Burpees

Stretch

Mosey

The Thang

DORA 1-2-3 on the HILL

100 merkins

200 LBC

300 air squats

“Tubthumper”

SSH with Burpees on “Knocked Down”

Mosey

Rhodesian Ridgeback

Team 1: JLo / KB carry

Team 2: Pull Ups / bear crawl

Team 3: “Box Jumps” / duck walk

Team 1 sets the pace (switch! Rotate!)

Mosey

Mary

“Whip Nae Nae”

Whip: LBC

Nae Nae: Low Dolly

Ooo Watch Me: in the morning/at night

Stanky Leg: Gas Pumps

Break Your Legs: Mason Twist

Bop: Crunchy Frog

Whip: LBC

Nae Nae: Low Dolly

Ooo Watch Me: ITM/AN

Yule: Canoe

Superman: Superman

Duff: Superman Swimmer

Bop: Crunchy Frog

Whip: LBC

Nae Nae: Low Dolly

Ooo Watch Me: ITM/AN

Recover!

Woot! I am still feeling the hype from the Spartan on Saturday and was excited to share my energy with the rest of the PAX. It is good to have tough workouts and I can’t wait to see how they make us all stronger!

Z

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