Stairs and more stairs
5 PAX decided to roll out of the fartsack for the last beatdown of 2018. It was a rainy, 50-degree mild December morning, so we posted at the Deck looking for cover.
SSH X 25 IC
IST x 20 IC
Cotton Pickers x 10 IC
Merkin x 20 IC
Using the stairs up 2 and down 1 to the top and down 2 up 1 on the way down. At the bottom 18 core killers awaited. Rinse and Repeat. PAX completed 5 – 6 rounds.
Quadraphilia up one ramp, sprint up the next ramp, 18 LBC’s, and down the steps for 18 KGB’s. Rinse and Repeat. PAXcompleted 5 Rounds.
Low Flutters x 18 IC
Hello Dolly’s x 18 IC
Homer to Marge
Prayers for Catfish’s son, Dean, who excepted an internship in China, injured PAX, and those traveling.
YHC thought there might be a slim turn out in the gloom this morning due to rain and traveling PAX. Since this was a running day YHC tried to put in good leg work and we hit about 2.9 miles between the stairs and the ramps. Working the stairs and abs will help with longer runs later on. The only thing about running in the stairs is when a PAXs accidently has air move from belly to the atmosphere under pressure, it usually brings a foul odor with it. This gas that must have a specific gravity of less than 1 because it hovers to the top of the stairway and once trapped there it lingers. This will be forever more known as the CATGAG Effect. Good work was put in by all. As always, it was an honor to lead in the Gloom.