It was great to be back in the mix at F3 Roanoke today after a week spent with the F3 Churham PAX. 9 strong to start August out right with a Push-o-rama up and down the deck. Strong work fellas.
Run to VTC parking lot for Warm Up
SSH x50 IC, IW x 20, WMH x10, WM x10
Run to bottom of deck, Merkins x10. Run to next level. Stagger Hand Merkins x10 IC. Next level, Stagger Hand Merkins x10 IC (other arm). Next level, Slow Merkins x10 IC. Next level, Hand Release Merkins x10 IC. Sprint to top of deck, 10 Merkins OYO and plank it out.
Jacobs Ladder at top ramp Big Boy Situps, Squats IC, but run backwards up ramp.
Wall Sit -> OH Claps x 10. Drop your six 6 inches, OH Claps x20 IC.
Back down the deck: 2 Merkins, 8 Jack Webbs. Next level, 4 Merkins, 16 Jack Webbs. Next level 6 Merkins, 24 Jack Webbs…etc, until 12 Merkins, 48 Jack Webbs.
Mary: American Hammer x20 IC, 14 Merkins -> 56 Jack Webbs, Flutter Kicks x20 IC -> Protrator, 16 Merkins -> 64 Jack Webbs.
Jog back to Gravel Lot.
COT
Congrats to Acorn and family expecting a new addition any day now!