8 PAX venture out in the gloom for a nice, relaxing tour of our Friday site “Overlander”.
Warm-o-rama
Lap around loop, some high-knees and butt-kicks thrown in
35 SSH, 10 Abe Vagotas, 20 Rubios, 20 AC/20 Rev. AC, All Done IC
Hit the curb for wheel of merkins: 10 Urkins on curb, rotate 90, 10 merkins w/ one hand/foot on curb, rotate 90, 10 derkins, rotate 90, 10 merkins w/ other hand/foot on curb….Nice
Thang- Tour de Overlander
Mosey to pull-up bars: One pax does 10 Squat-Jump Pull-ups while other members are cycling through 5 Burpees, 10 Prison Squats, 15 Flutter kicks. Go until everyone does 2 sets of pull-ups
Mosey over to BFH, sprint to top top top parking lot, 6 inch hold until rest of PAX arrives. Next up is Indian Bear Crawls- Pax lines up hands to feet in plank position, back member bear crawls to front like Indian Run. Once all 8 have gone through, turn around and go back for round 2. *This one is new for F3 Roanoke to my knowledge and will certainly stick around.
Mosey down to VA Western Area concrete benches, low squat hold until rest of PAX arrives. Time for a circuit of: 10 Derkins IC, 10 Dips IC, 10 Step-ups each leg OYO.
Mosey over to long VA Western parking lot, Traveling Contra-Burpees to 5 (increase number of merkins in burpee by 1 to 5), mosey over to bottom of LFH, Big Boy Sit-ups until rest of PAX arrives.
Run to top of LFH (very fiiting name), 10 Mountain Merkins, run to bottom.
Mary- Low on time so knock out 15 Flutter Kicks IC at bottom of LFH
Mosey back to cars
Count, Names, COT
Announcements: Get w/ Double Humpee if interested in the trail run event or Spartan Sprint.
*Be thinking of some creative idea for our 1 year anniversary.
**Anyone have shovel flag? Check garages, trunks, etc…
Pleasure to lead this group of men, great way to end the week!