Are you warm yet?

Q: Acorn

PAX: Acorn, Messi (2.0), Charlatan, Puffs, Cat Scratch, HC3

Warmup:

Jog a lap free from exercise

The warm-up continued on lap 2, stopping a few times to perform the following

• 100 SSH IC (much grumbling ensued and persisted from Cat Scratch after this gem)
• 25 IW IC
• 20 WMH IC (the last half – Beeper King style)
• 25 Rubios IC

The warm-up continued on lap 3, again stopping for:

• 100 Arm Circles IC (again plenty of grumbling from the peanut gallery)
• “Keep them up”  2 Reverse arm circles IC  😉
• 20 Wind Mills IC

The warm-up continued on lap 4 with the following exercises thrown in:

• 10 prisoner squats IC
• 25 Jack Webbs IC
• 10 Merkins IC
• 100 Jane Fondas IC

After we were all sufficiently warm we proceeded to…

The Thang

Grab a cinder block and meet on the zero yard line for some modified Jacob’s ladder action

Round 1

1. 10 hip thrusters with cinder block then run to the 5 yard line for 1 merkin
2. 9 hip thrusters with cinder block then run to the 10 yard line for 2 merkins
3. continue until 1 hip thruster followed by running to the 50 yard line for 10 merkins

Round 2

1. 10 hip thrusters with cinder block then run to the 5 yard line for 10 merkins
2. 9 hip thrusters with cnider block then run to the 10 yard line for 9 merkins
3. continue until 1 hip thruster followed by running to the 50 yard line for 1 merkin

Round 3

1. 1 hip thruster with cinder block then run to the 5 yard line for 1 merkin
2. 2 hip thrusters with cinder block then run to the 10 yard line for 2 merkins
3. continue until 10 hip thrusters and 10 merkins

Abbreviated Mary in interest of time:

Flutter kick x 30 IC

Announcements: Train tug at 1100 today, come on out to watch!

BOM, HC3 took us out.

https://www.crowdrise.com/big-lick-train-tug/fundraiser/F3Roanoke