Sing it w/ me… Its the most wonderfuly timmeeeee, of the yeaaarrrrr! Best two days of the year in sports, so naturally I had to come up with some March Madness….F3 Roanoke Style! 5 PAX were able to survive and advance this morning to end the week strong!
Warm-o-rama
Lap around loop x2, stopping over by the benches in front of Madison
35 SSH, 20 Rubios, 10 Abe Vagotas, 25 Arm Circles, 25 Reverse AC *All IC
Over to benches for: 10 Urkins IC, 10 Step-ups each leg OYO, 10 Derkins IC, 10 Box Jumps OYO
Mosey over to and up BFH (Certainly a fitting title, much steeper than I had remembered), stop at the top top parking lot
Thang- Survive and Advance
PAX will run to the 3rd light pole, perform exercises w/ amount of reps based on each round, run back to start.
Round of 68: 68 Merkins, 68 Squats, 68 Flutter Kicks SC (Appreciate the committee adding the extra round a few years bag, starting at 64 would’ve been far too easy). Plank back at start line until rest of PAX arrives
Round of 64: 64 Merkins, 64 Squats, 64 Basic Instincts SC. 6 Inch Hold back at start line until rest of PAX arrives
Round of 32: 32 Merkins, 32 Squats, 32 LBC’s. American Hammers back at start line until rest of PAX arrives.
Sweet 16: 16 Alt. Touch Merkins, 16 Monkey Humpers DC, 16 Big Boy Sit-ups. Sweat Angels back at start line until rest of PAX arrives
Elite 8: 8 Mountain Merkins, 8 Gorilla Humpers DC, 8 American Hammers IC. Low Squat Hold back at start line until rest of PAX arrives
Final 4: Reps get lower now, but this is the Final 4, can’t make it too easy! Traveling Burpee to 3rd light pole, 4 Hand-release merkins, 4 Squat Jumps, 4 Mountain Climbers IC. LBC’s back at start line until rest of PAX arrvies.
Final 2: Crab walk out to 3rd light pole, 2 Catalina Wine Mixers, 2 Squat Jacks IC, 2 Plank Jacks IC. Plank back at start line until rest of PAX arrives.
Champion: Bear Crawl out to 3rd light pole, 1 Merkin, 1 Squat, 1 BBS. Victory jog back to start line.
Road to the Championship is never easy fellas, but always worth it! Great work!
Slow mosey back to cars
Names, COT, Announcements
*Get with those guys who haven’t been out in a while
**Anniversary on April 29th, spread word and dont miss it!