Happy New Year F3 Roanoke!
Well it was a rainy morning for the first F3 Roanoke workout of 2017….so we really had no choice but to head over to the parking deck to seek refuge. Not that I did’t have that in mind regardless of the weather. So at 5:30 10 PAX moseyed across the street and into the ground floor of the deck.
Its 2017, so we warmed up with lots of 17s. 17 SSH IC. 17 Imperial Walkers IC. 17 forward arm circles IC. 17 reverse arm circles IC. 17 windmills IC. And really that was it, because we needed as much time as possible for what was next….
We rang in the new year with 17 sets of stairs (all 6 floors for each rep). So the whole time wasn’t wasted running we had a mini bucket of pain too. Dunphy got to pick where we did the bucket of pain exercises and he choose “Up”…so after running up six flights of stairs you picked an exercise and performed it on the top of the deck in the rain (Great choice Dunphy!). Bucket of pain exercises included merkins (50% of choices were merkins), burpees, derkins, and hand-release merkins (which were oh so pleasant on the wet deck — a great way to cool down after the stairs)(Note, you had a 17% chance of getting burpees, derkins or HR merkins…not an accident of course!). Of course we did 17 reps each time.
So off we went. Lots of chatter in the stairwell for the first 5 minutes. Then it got real quiet for 40 minutes. It took the whole hour but we did it.
As Space Jam and I came down the last set of stairs we found all 8 of the other PAX laid out on the floor of the parking deck. Not sure if this was because of the intensity of the workout or the intensity of the methane released in the stairwell. Cake swears it wasn’t him this time.
Great job PAX (on completion of the workout, not the methane cloud…although from a biological perspective that was impressive too)
Announcements: Get better Twitch!! And PAX sign up for Qs or we keep doing this workout over and over and over.