12 PAX posted in the #Valleydrizzle and allowed YHC his 2nd opportunity to Q the F3Roanoke crew. On the 6th of 6 launch weekends for F3Roanoke, the core group was strong and needed no special pep talk/debrief/intro. So we moved.
Warmup
Run to the VTC parking deck… ascend the stairs AFAP. Circle up on the top deck for a quick count & early name-o-rama given the new faces.
50 SSH (IC), Imperial Walkers (x20 IC), Merkins (x15 IC), BWS (x15 IC), Mtn Climbers (x15 IC)
The Thang
The top deck has 8 perfectly placed lampposts across the top. 5 burpees at 1st post, 5 burpees at 2nd post, 5 burpees at 3rd post…repeato through 8th post.
Suicide sprints: 8th post…7th post…6th post… you get the picture.
With freshly sprinted legs, it was competition time. All PAX enter into People’s Chair against the parking deck wall. Hold until failure… and once failure arrived… PAX fall into plank position. One by one, only 3 PAX remained standing (uhhh…sitting). Double-Check, Pinky& YHC.
Feeling like this could actually last a lot longer than expected, we postponed the competition and headed towards the stairwell.
With fully-smoked legs, descending the stairs using our feet seemed a bit dangerous. So, in the eternal name of safety, we descended all 6 (or is it actually 7?!) flights of stairs via down-facing bear crawl.
Note: This was (and typically always is) a crowd favorite. Lots of mumble chatter ensued, but have no fear, F3Roanoke claims their very own resident dentist; F3 Whatley. Whatley was among the PAX in case the need arose to address any chipped teeth or non-emergent facial trauma.
As Isaac Newton so eloquently said… ‘what goes down…must come up’ – or sometime like that.
Upon reaching the ground level… we quickly buddied up and ascended the deck via buddy carry. Once back to the top deck, an appropriately-timed merkin pyramid (1….10….1) was quickly completed.
A team-based Ussain Bolt rounded out the morning. Sprints with 10 merkins; then 5 burpees were complemented by an insane number of arm circles, Jack Webbs (thanks Pinky!) and LBCs.
Mary
Heels to Heaven (x30) and Ring of Fire (10 count each PAX) while holding plank position.
COT
Reference to upcoming #rucktheATT (July 23rd) in F3Churham and invitation to F3Roanoke to attend.
Thanks to the #StarCity PAX for the invite, hospitality and chance to lead such a solid group.
You have a great core of leaders and a massive group of others throughout F3Nation who want to see you succeed.
Aye! – Coco