In reading a backblast from the distinguished Shooter at Fetzer in Chapel Hill, YHC realized we haven’t introduced F3 Roanoke to the Beast. A grave oversight that was corrected this morning. And so, F3 Roanoke Beast 1.0.
Lap and a half around the field, then SSH x25, GM x10, IW x20, MC x20, all IC, 10 burpees OYO.
The Beast. Three sets of cones about 15-20 yards apart. 6 Merkins at each cone on the way out and back (36 total), plank it out. Round 2: Crawl bear out, bear crawl back, add 6 Carolina Dry Docks to the Merkins at each cone, LBCs when done. R3: Lunge Walk, 6 Merkins, 6 CDDs, 6 Squats, Big Boys when done. R4: Backwards Run, 6 M, 6 CDD, 6 S, 6 Peter Parker Peters, plank it out. R5: Crawl Bear, Bear Crawl, 6 M, 6CDDs, 6 S, 6PPP, 6 Big Boys, LBCs when done. R6: Run, 6M, 6CDDs, 6 S, 6PPP, 6BB, 6 Burpees, timed out, 6:16.
COT
F3 Roanoke One Year Anniversary April 29th.
Fantastic turn out for test AO in Salem yesterday. T-Claps to Cake for spearheading.
T-Claps to Cake, Space Jam going 3 for 3 so far this week.