17 Pax gathered in the gloom for some DV pain.
Warm up lap on track – reverse direction
COP – in cadence
SSH x 20
Imperial Walker x20
Merkin x 20
Squat Thrust x 10
Knee Slaps x10
Burpees x 10 (on your own)
Mosey to corner of track
2 “laps” on track and field (again backwards on the track)
#1 – 100 yd run, broad jump burpee across field, 200 yd run to start, 20 squats
#2 – 100 yd run, rolling marking across field, 200 yd run to start, 20 squats
Mosey to end of field
Beast x 2
#1 – Merkins x6 at 25, 50 ,75, 100, 75, 50 and 25
#2 – Burpees x6 at 25, 50 ,75, 100, 75, 50 and 25
Plank – 45 sec
Superman – lost count because of the signing
Fellowship jog back to parking lot
1) Breaking the routine gets the PAX’s attention. When we turned left onto the track (rather than the traditional right turn) for the warm up lap, Tiger Rag was heard to say “We are going backwards, I don’t like this already”. Good to see people notice the little things.
2) YHC liked the rolling merkin, but across the field was too long. Duly noted.
3) Singing “Great American Hero” during Superman is becoming a DV tradition.
4) As a first time Q, I’d recommend it to anyone. Best perk is that you know what is coming next in the workout.
– Uncle Leo –
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