Saul’s smooth entrance made an even 6 PAX for a couple 300s sandwiching some ‘sporlin at the new Overlander AO. Here’s how it went:
Warm Up: Run the traffic loop, run to the blacktop in front of the elementary school.
First 300: SSH x30 IC, Merkins x30, Squats x30, IW x30, Lunges x30. Repeat for an even 300 reps.
The Thang:
Run to VWCC front steps and partner up. Wheelbarrow up 4 flights of stairs, switching after 2. Bear crawl down steps on the other side.
Run through VWCC courtyard and past tennis courts where we found the steepest grassy hill you could find. Jacob’s ladder, 5 burpees at top, 1 CDD at bottom, 4 burpees at top, etc. With a hill that steep, it’s a surprising effort just to get down it.
Run to the top parking lot at VWCC, great areas for future ops. Found railing at top lot: Dips x 15 IC, Alternate Hand Pullups x10 IC, Dips x10 IC, Urkins x10 IC.
Run back down to Madison baseball field and then along Murray Run to Fishburn Park for the 2nd 300: Merkins x30 alternating with plank, Squats x30 alternating with low squat hold, Mountain Climbers x30, CDDs x30, Plank Jacks x30 alternating bows-to-toes. Repeat for an even 300 reps.
Run back to SF.
Honey-Do from the RIC, with us for the second day in a row, took us out.
COT
So-crates – great save on grabbing the SF!
I came to Roanoke hoping we would do some hills, man did that Jacobs Ladder deliver. Great beatdown Dunphy!