PAX– Dunphy, Glee, Frack, HC3, Blindspot, Space Jam, Jeter
QIC– Blindspot
7 PAX make it out for an audible Q due to some restricted access. Not to worry though, “fun” was still had by all!
Warm-o-rama
Take a lap around Sox parking lot then circle up for:
30 SSH, 20 Rubios, 10 WM, 20 IW, 30 AC/30 RAC
Thang– Burpee 11’s
So original plan was to mosey over to the Roanoke College practice fields for some Ultimate Frisbee F3 style. However upon scoping out the spot, they have made it pretty clear the fields are for college use only. Bummer. This may have to happen on a Thursday in the near future however…
Luckily, plenty of area to work with in the Salem Red Sox parking lot to keep us busy. Starting at one light pole PAX performs 1 squat, then runs to opposite light pole (approx 30 yards) and does 10 Burpees. Sprint back and core exercises until all arrive. Next round 9/2 then 8/3, 4/7, and so forth until 1/10. Frack had some trouble keeping up with the numbers….he was told there would be no math!
Plenty of time still left so we mosey back to another pole for a Squat/Merkin ladder. Sprint to 1st pole, 5 merkins/5 squats. Sprint to 2nd pole, 10 merkins/10 squats, back to 1s pole, 15 merkins/15 squats, back to start for 20 merkins/20 squats.
Round 2 was the same except with Hand-release merkins and jump squats. Smoked.
Mary
6-inch hold for a 10 count from everyone down the line
Plank for a 10 count from everyone back up the line
Recover. Recover.
Count, Names, COT
Announcements
*Labor Day McAfee’s run is on, looking at having 2 groups going at slightly different speeds. If interested, let it be known. More info to come.
**9/11 stair run will be taking place on that Monday the 11th. Will most likely be an hour long and plenty of coupons to go around!
***S/O to HC3 on starting out 2/2, nice work!
Strong work today men, always an honor!