10 PAX left it all on the deck this am. Victory indeed.
Head toward the deck, but hang a right toward VT-C, circle around for Commodore, and continue on around, throwing some lunges in on the back side of the deck.
Warm Up: SSH x38, IW x 27, WMH x13, MC x23, Slow Merkins x15, Arm Circles x18, Reverse AC x14, all IC.
Balls to the Wall…5 count down the line.
Yog to the steep ramp from 1-3 for a Jacob’s Ladder of 7’s…burpees and squats…6-1, 5-2, etc. running up and down ramp between sets.
From 2, 10 Merkins, 10 Squats, 1 Burpee, run up 1 flight to 3 and back, sprint up ramp, big boy situps until all PAX done…yog around to 3.
From 3, 10 Partner Slap Merkins, 10 Jump Squats, 2 double merkin burpees, run up stairs to 5 and back, sprint up ramp, big boy situps until all PAX done…yog back down to 3.
From 3, 10 Mountain Merkins, 10 Monkee Humpers IC, 3 triple merkin burpees, run up stairs to 6 and back, then lunge squat walk to exp joint and sprint to top of ramp, LBCs until all PAX done…yog down to 2.
From 2, 10 ATM- hand release merkins, 10 Copper Head Squats, 4 quadruple merkin burpees, run up stairs to 6 and back down to G, plank it out until all PAX done.
Protractor for Mary.
Announcements:
F3 Roanoke 1 Year Anniversary is on Saturday April 29th…don’t miss it.
March 2nd F is on Wed March 15th.
COT, BOM