Its now 8 hours after our workout…and my arms are finally functioning again….so here is the backblast
Twitch bailed on Q-ing and decided it was a good idea for F3 Roanoke if Pinky took over. I think everyone would agree this was a bad idea…especially since it was a workout with Pinky that broke Twitch.
So we warmed up with a little jog around the parking deck. Then we circled up in the back corner of the deck. We cruised through 40 SSH IC, 20 Squats IC and 20 High Knees IC before we began forward arm circles IC. When we passed 50 everyone was grimacing. We finally stopped at 101…mainly so Pinky could see everyone’s expression when we weren’t stopping at 100. It was priceless (but costly as the workout wore on). With arms sufficiently loose, we did F3-name merkins (with 8 PAX…some of which have long 2 word names). Then on to the People’s Chair — each counted out to ten, then five, then 3. Then we did Balls to the Wall IC….first rep we did 10, then 5, then 3. We ended our so-called warm up with American Hammers.
We then assembled and Indian Sprinted up to the third floor. At 5:45 there were cars on the flat part of the deck, so we moved over to the incline side of the deck and did a great big caterpillar crawl essentially until failure.
We Indian sprinted up to the 5th floor and then did a 15 minute “Bear-BOMB”. We did four exercises (B — bottoms out burpees; O – Overhead arm claps; M – merkins; B – bigly situps) then bear crawled across the deck and started over. Q called when to switch exercises. No rest. No joke…the overhead arm claps were the worst. I have never seen claps that slow.
6:10 — we sprinted down stairs to finish with some Mary — flutter kicks, JLo, Cat Scratch’s banana thing (or hallowed hole), Penguin crunches, Box cutters….
6:16 Done.