It was a light, but dedicated crew for today’s launch of our new Friday workout, The Overlander. 5 PAX took the opportunity to participate in the expansion of F3 Roanoke. Great to have Mini-me with us from the CLT.
Warm Up: Mosey to blacktop, SSH x30 IC, WM x11 IC, WMH x11 IC, IW x21 IC, MC x20 IC, Merkins x5 IC, Stagger Hand Merkins x10 IC
The Thang:
Mosey to hill in front of Fishburn, Jacob’s Ladder, Burpees at top of hill – Merkins at bottom 6-1, 5-2, etc.
Mosey to steps in front of VWCC. Partner up and wheel barrow up steps x4 flights, 30 squats at each landing. Bear Crawl back down 4 flights.
Mosey to pull up bars beside Gator. Split into 2 groups. First group 10 pullups x 2, while idle man does squats. Second group tractor tire flips with 5 merkins in between until first group finishes. Flapjack.
Mary: Dealer’s Choice, Penguin Crunches, Box Cutters, American Hammer, Mini Me One Leg Flutters-Dollies, Plank-o-rama.
COT