6 PAX braved the post Irma rain and cold to get better. T-Swift made a celebrity appearance at the end to help with planks.
WARMUP
SSH x 25
Ray Lewis x 25
Merkins x 15
LBC’s x 50
Squats x 15
Mosey to the track for a 1.5 lap Indian run and end at the stairs
Stair Run
2 PAX run the stairs while other 4 PAX do mix of plank, merkins, American hammer, and reverse crunch. PAX rotate after each stair run
1st stair run – every step
2nd stair run – skip a step
3rd stair run- skip two steps
4th stair run – hop each step
Mosey to the Vestavia Hill
Run down the hill
Diamond Merkins x15
Imperial walkers x 15
Run back up Vestavia Hill and mosey back to the flag
Diamond merkins x 10
Incline merkins x 10
Decline merkins x 10
LBC’s x 50
Big Boy Sit ups x 15
Flutter kicks x 15 in cadence, hold, x 10 in cadence
Merkin/squat – 9 merkins/1 squat, 8 merkins/2 squats… to 1 merkin/9 squats
4 minute plank T-Swift’s “Look What You Made Me Do”
PAX: Blue Angel, The Donald, Hawkeye, Default, Guy, and Ping