Well, I suppose it held off long enough, but make no mistake…Winter is officially here for F3 Roanoke!
Warm-o-rama
Reverse lap around loop
35 SSH, 10 WM, 10 WMH, 20 Arm-Circles, 20 Revers Arm Circles, 20 Overhead Claps, 15 IW–All Done IC
Mosey to Virginia Western Campus, Rail-road from start of the road to bottom of the hill
Thang- Trifectas
PAX is to perform 3 exercises, run down stairs, merkins, run across sidewalk and back up other set of stairs to start. Exercises were the following:
Round 1– 15 Derkins, 15 Dips, 10 Step-ups each leg- 10 merkins at bottom of the steps, plank until rest of PAX arrives
Round 2– 15 Burpees, 20 Box Squats (much lower than I usually go), 25 BBS- 15 merkins ” “, 6 inches until rest of PAX arrvies
Round 3– 15 Alt-touch merkins, 20 step-back lunges, 30 Flutter kicks DC- 20 merkins ” “, LBC’s until rest of PAX arrives
Round 4– 20 Hand-release merkins, 20 Cross-over step-ups, 20 Box-cutters- 25 merkins ” “, low squat hold until rest of PAX arrvies
Mosey down steps, Bear Crawl from fire hydrant to VA Western sign on sidewalk, 25 more merkins just for fun
Mosey back to parking lot for Mary
Mary– 25 American Hammers, 20 Basic Instinct, 15 Dying Cockroach, 25 LBC’s all done IC
Count, Names, COT
*2nd F this Wednesday, all are welcome!