After a few of us made introductions, @Nancy started the Warm a Rama for us:
Warm a Rama:
20 x Hillbillies
20 x Windmills
20 x SSH
Run down to lower field
On a 20 yard short field, we started at one end with 5 Merkins and then ran to the other end to complete 1 Burpee, each additionaly time, we decreased the Merkins by 1 and increased the Burpees by 1 until we reached 5 Burpees and 1 Merkin (I think this is right. Thats what I get for taking so long to do the back blast)
THE THANG:
We ran to the middle field and split up into teams of 3. The team comprised of the runner, the Home team participant and the Away team participant. The person on one side of the field was completing the prescribed exercise, while the runner ran to the middle of the field and did an A skip the remainder of the field and the person on the other side of the field was completing the prescribed exercise for that end of the field. The runner would relieve one guy, that guy would run and skip and then would relieve the other guy. #CLEARASMUD
The exercises looked something like this:
HOME SIDE:
Burpees
Lunges
Imperial Walkers
Merkins
Plank Jacks
Squats
AWAY SIDE:
Peter Parkers
Crunchy Frogs
Parker Peters
SSH
Carolina Dry Docks
We did all of this while listening to some 80s Cardio. #CindiLauper
MARY:
20 x Flutter Kicks
20 x LBC’s
5 x Plank Extensions (made that up)
20 x American Hammers
ANNOUNCEMENTS
Twitch – VQ on Monday
Get on Twitter
Make sure to EH folks, show up in driveway etc…
Coffeeteria at Famous ANthonys afterward
Moleskin:
Thank you Shawshank for coming up from Charlotte
TWITCH and Whatley were great partners on my inaugural Roanoke visit
COT
Whatley took us out with a great motivator and prayer
Thank you for allowing Nancy and I to be a part of what is going on in Roanoke. We were honored to be a part of it.
Aye,
HP