7 PAX traded in some coupons for some good livin this morning at #paintrain.
Run the deck G to 5…the long way. Down the stairs to 2. Lunge squat walk full length of steep ramp, 3 squats per each lunge. Down To G. SSH x30, WMH x10, IW x30, (Rupp shows!…and after his shift too…strong post), MC x30, Stagger Merkins x10 each way, all IC.
To the stair tower. 5 burpees each on 1 through 6, first two PAX to leave each floor take coupons. Back to G. Balls to the wall, pass coupons down the line and back repeat while…right leg up, left leg up. Then 8 HR Merkins on each floor 1 through 6, but go to 6 first. So, up to 6, down to 1, 8 HR Merkins, up to 6, down to 2, 8 HR Merkins, etc. First two PAX to leave each floor take coupons.
Mary on top deck. Two PAX take coupons to G and back, others: Flutter Kicks, Protractor, LBCs, 10 ATMs, Big Boy Situps.
COT
Great having Rupp back out, work schedule has kept him sidelined…he looked no worse for the wear!…except for his t shirt anyway…
Cake is Qing a Salem AO Test tomorrow 0530!!. Meet at the gravel lot at Craig Ave and Main st next to and behind the quick shop…the PAX will travel over to Longwood Park.
April 29th…F3 Roanoke One Year Anniversary…don’t miss it.