The shovel flag was planted as we christened our new AO for the relaunch of Star City! I arrived early to set the stage and the first of the 9 PAX to follow was an out of towner (Scully) who was most welcomed. Of course Twitch showed up late and left early, hope his boss doesn’t find out that’s his MO. Cat Scratch came in hot, fish tailing into the parking lot – he also left early…something about mandatory community service??
Warmup:
- 1/2 mile run around our new track (Woot Woot)
- SSH x 25 IC
- Rubios x 25 IC
- Imperial Walkers x 15 IC
- Abe Vigodas x 10 IC
- Merkins x 10 IC
- Arm Circles x 25 IC
- Reverse Arm Circles x 25 IC
- Arm Circles x 15 IC
- Reverse Arm Circles x 15 IC
At this point the PAX were all complaining about sore shoulders or something…
The Thang:
- We needed to become acquainted with our new AO, so we went exploring. Along the way we looked for interesting features to incorporate into our workouts. Like that retaining wall which should be perfect for 5 Derkins IC.
- and then there were the bleachers which are perfect for 10 Dips IC
- Next we found a ridiculously steep hill which was perfect for running up to the top where we found the parking lot for the school. The freshly painted parking spaces look like they could come in handy – save those for another time. A really sweet grassy hill that looks like it has mountain bombs painted all over it will also need to be saved for another time.
- After circling the school and finding some stair cases that were fun, we all planked until the six caught up. We continued our run to the baseball field where we assumed the people’s chair until the six caught up.
Part II
Since we were at the baseball field and since someone had conveniently left a deck of cards equally divided on the four bases we assumed the deck of cards workout until time was called
- Spades: Burpees x face value (face cards=10, ace = 15)
- Diamonds: Squats
- Clubs: Merkins
- Hearts: WWII’s
We then moseyed back to the track for some sprints. 100 yards sprint followed by 300 yard job. Rinse and repeat.
Mary:
- ABCs
- Flutter Kick x 30 IC
- Penguin Crunches x 20 IC
- Extended body Plank to count
- Raised arm planks to count (both sides)
COT, BOM
Awesome to have Scully with us from Hampton Roads. Great to have Zebra’s twin join us. Welcome FNG OSHA!
What a pleasure to be joined by such excellent dudes on this chilly morning.
Awesome Q Acorn and great to meet many of the F3 brothers in Roanoke. Of course the fact that there are so many Hokies in the fold makes it a huge plus . I’ll be staying on my nephew to get out there so look for a fiery redhead to show up in the next couple of weeks at Star City
Scully