8 PAX strong for our first “official” local Q at Pain Train. With shovel flag firmly planted, off we went…
Warm-Up:
Merkins x 10 in cadence
Imperial walkers x 15 in cadence
Arm circles (forward) x 25 in cadence
Arm circles (backwards) X 25 in cadence
Flutterkicks x 20 in cadence
Burpees x 10 OYO
…
The Thang:
Mosey around football field, first lap Indian Sprint, second lap Railroad Track Sprint
Merkin Madness:
— 15 Partner derkins (each), run 25 yards, 10 Copperhead squats, run back 25 yards
— 10 Pattycake merkins, run 50 yards, 25 flutterkicks, run back 50 yards
— 15 Pop-up merkins, run 25 yards, 50 Rubios, run back 25 yards
— 15 Squerkins (each), run 50 yards, 10 Burpees, run back 50 yards
Brick and Crawl: (with partners)
— Partner 1 Crabwalks 30 yards and runs back, while partner 2 does Brick lifts. Switch. Flutterkicks until all groups done
— Partner 1 Gorilla crawls 30 yards and runs back, while partner 2 does Brick lifts. Switch. LBCs until all groups done
— Partner 1 Bear crawls 30 yards and Bear crawls 30 yards back, while partner 2 does Overhead brick lifts. Switch. Dead cockroaches until all groups done.
…
Mary:
— Run over to and up to 6th floor of the “Fortress”
— Dunphy salute: People’s Chair until failure
…
COT: Count, Namorama, announcements, BOM
F3 Roanoke picking up right after LAUNCH with a Pinky Q! T-Claps to Commodore and Double Humpee for posting Satruday as FNGs and two days later! Aye!
(Dunphy, posting for Pinky)