Today, we found a new fun hill and since Pinky pointed out that we already have a BFH, we dubbed it LFH. Just about a quarter mile of pain accentuated by the gradually increasing incline. Unfortunately, we didn’t get as much time on the LFH because we had to fulfill Acorn’s self imposed punishment for FSing on Wednesday. We all made the down painment with him.
Warm Up: Lap around the Circle, SSH x50 IC, WMH x10 IC, IW x19 IC, AC x20 IC, RAC w/ Rubios x20 IC
Run to Pull Up Station: 10 Pull Ups, 10 WWIIs, 10 Squats, 10 Merkins, Repeato
Run across Colonial to VWCC Long Lot. Alternating light poles, lunge walk and traveling double hand release merkins with 2 squats. Light poles about 20 yds apart, 8 or so light poles. LBCs when you finish, then 19 flutter kicks IC.
Run to bottom of LFH. 5 merkins, run to top (ugh), 10 squats, run to bottom, 6 merkins, run to top, 9 squats, etc. until 6:13, head back to SF.
COT
Great 2nd F on Wednesday, (PAX: Twitch, Beeper King and Dunphy)…don’t forget to clear your 2nd Wednesdays!
Need 2 or 3 more for the wazUPwiddis urban stair run on Feb 4th. Sign up and join the F3 Roanoke team. We don’t care how fast you run (only 4 times count anyway).
Mumblechatter about a Tuesday Salem AO. Cake and Blindspot carrying that flag. Aye, brothers.