10 PAX (minus the scheduled Q) make it out this morning to finish the week off strong! Pinky may have just been breaking me in as a fairly new site Q with a forced audible. As I rattle through the options in my head, I’m reminded of the workout Mini Me beat us down with on his guest Q and we were off….
Warm-o-rama
Lap around loop, circle up for count and:
SSH-35, IW-15, WMH-15, AC/RAC- 20, Mountain Merkins-10, All done IC
Mosey to grassy area beside baseball field
Thang- Kamikazes
Round 1:
Run from starting point to base of first hill for 10 Merkins
Run to top of hill for 10 Big Boy Sit-ups
Back down hill for 10 merkins, back to starting point and plank til PAX arrives
Round 2:
Run to Base of 1st hill for 10 merkins, top for 10 BBS
Inchworm Across pavement to base of next hill, 20 Squats at Base
Inchworm back, 10 BBS, Down, 10 Merkins, back to start. First few get the 6, rest plank til everyone arrives
Round 3:
Run to Base of 1st hill for 10 merkins, top for 10 BBS
Inchworm Across pavement, 20 Squats at Base
Run/Crawl to top of next hill (very steep hill, Solo accurately recognizes cleats would be nice), 20 Flutter Kicks DC
Back down, 20 Squats, Inchworm, 10 BBS, Down, 10 Merkins, Back to start, first few get the 6
Round 4:
Run to Base of 1st hill for 10 merkins, top for 10 BBS
Inchworm Across pavement, 20 Squats at Base, Run to top, 20 Flutter Kicks DC
Run Across lot to base of yet another hill, 5 Burpees, run to top, back down 5 Burpees
Back across, 20 Flutter Kicks DC, Down, 20 Squats, Inchworm, 10 BBS, Down, 10 Merkins, back to start….6:15 Mercifully
Count, Names, COT
*Good luck to those running tomorrow, represent F3 Roanoke well!
**Sign up for Q’s, always good to have variety. Reach out if you would like a Co-Q
***Welcome back Puffs, great to have you out again. Also shoutout to Solo for showing again after I failed to get the contact info last time.
Great work everyone, some guys really pushing it this morning! Always humbled to lead this group!