It was an all out gut buster for the One Year Anniversary workout at the same location where it all started for F3 Roanoke on 04-23-16. 16 PAX showed up at Riverside Park North for an hour and a half, four Q beatdown.
Dunphy: After a lap around the field we rewound the clock a year and fired off the same warm up and hill work that we did on Launch day with Wojo and Cheesy Poof:
Warm Up:
COP (all IC):
Merkins x 10
SSH x 20
Imperial Walkers x 20
High Knees x 20
Copper Head Squat x 20
Low Slow Flutter x 20
Sun Gods x 20 (Each direction)
Mountain Climbers x 20
LBC x 20
Merkins x 10
Freddie Mercury x 20
Mosey to back parking lot where wood railing and hill are located
Railing / Hill Work
Round 1: Step Ups OYO x 10 (Each Leg), Decline Merkins x 10 IC, Dips x 10 IC
Bear Crawl up to top of hill (after each exercise), short mosey to second cone
Ski Hops Front to Back OYO x 20, LBC x 20 IC, Ski Hops Side to Side OYO X 20
Crab Walk down to wood rail (after each exercise), short mosey back to first cone
Round 2: Step Ups x 10 (Each Leg), Incline Merkins x 10 IC, Dips x 10 IC
Bear Crawl up to top of hill, short mosey to end of rail
Ski Hops Front to Back OYO x 20, LBC x 20 IC, Ski Hops Side to Side IC x 20
Crab Walk down to wood rail, short mosey to end of rail
With the nostalgia section of the workout over, the Q was passed to Pinky and his diabolical brain:
Pinky: Mosey to the top of the parking deck and split into two groups.
Group 1: Bucket of Pain, pick an exercise from the bucket and perform exercise, then run length of deck and back. Repeat until time called. Did anyone get the #onehundredmonkeehumpers?
Group 2: Bucket of Dice, roll one die and run down that many floors and back up. Do 10 HR Merkins. Repeat until time called.
Groups switch until time is called. Take elevators down to G (nice touch Pinky!) and balls-to-the-wall for a firewall…and we are thankfully past Pinky’s Q…but Twitch awaits, with no slowdown.
Twitch: Mosey to tennis courts and partner up. PAX is smoked already before Twitch announces BOMBS: One partner runs across the courts while other partner performs exercise. Count is cumulative. Burpees x25, Overhead Claps x50, Merkins x75, Big Boy Situps x100, Squats x125.
Saturated, PAX moves on to Puffs home stretch Q.
Puffs: Mosey to third lacrosse field where two new #shovelflags await.
Line up even with SFs across midfield with a partner for a Bear Hunt. One partner bear crawls in one direction, one partner runs to end line and back to catch bear, partner carry back to end line, both parnters do 10 burpees. Switch and repeat.
Mary, circled around the SFs: mountain climbers, parker peters, flutter kicks, box cutters, and 5 merkins, because as Puffs says “it just seemed like the right thing to do.” And indeed it was.
Announcements:
Dedicated new Salem shovel flag to be planted on Tuesdays (and soon Thursdays!).
Saturdays are back. Acorn and Saul Site Q for Saturdays at Hidden Valley Middle School.
Several PAX spoke about what F3 has meant to them over the past year. F3 Roanoke is a group of leaders and without men stepping up to Q (1st Fs or otherwise), we would not be where we are today. With many more HIM in the mix, the best days are indeed ahead for F3 Roanoke!
Thanks to the F3 Nation for supporting the launch and continued success of F3 Roanoke and especially those that #gaveitaway by guest Qing those first six Saturdays. We hope to see you soon.
COT and words of wisdom by Commodore
Coffeeteria at Famous Anthony’s, fantastic time.
T-Claps F3 Roanoke.