QIC: Frack
Pax:Swiftworm, Dunphy, Double Humpy, Catscratch, Sea Biscuit, HC3, Herschal, Jimmer, Dracula, Prince Tuesday, Twitch, Disclaimer, Puffs
Finally, a morning were we aren’t sweating before we start the workout. 5:30 sneaks up and off we go…..but oh wait. Catscratch and Disclaimer are coming in hot so we do burpees until they are parked and with the group. We travel up the parking lot ramps with some backward jogs and side shuttles mixed in. We get to the 5th floor, return to the ground floor via the stairs, circle up, and get a count of 14.
Circle warm up:
20 Imperial Walkers
15 Jack Webs
10 Willie Mays Hayes
15 Rubios
We mosey over to the middle of the ground floor and split into 2 groups. Each team is traveling in opposite directions with a set mode of travel to the stairs, then up one flight, then travel back to the middle on the next floor with the same mode of travel. First person back chooses a mary till everyone is done.
G to 1:Broad jumps, jog up stairs, then 10 squats at top of stairs, then broad jumps back to middle.
1 to 2: Jog and jump up and touch each concrete joist. Box jump up stairs, 15 had release merkins at top of stairs, then jog and jump back to the center. 6″ hold till recover
2 to 3: lunge walk to the stairs, partner up for wheelbarrow up the stairs, 10 squats at the top, then lunge walk back to the center. LBCs till recover
3 to 4: backwards zig zag run to each pillar, switch partners for wheelbarrow up the stairs, 10 squats at the top, then lunge walk back to the center. Penguin till recover
4 to 5: Plank it out while one person sprints to the stairs. Then 2nd person goes and so forth. job up stairs and plank it out at the top. Repeat the plank/sprint mode of travel. Plank till recover
5 to 6: Traveling burpees, jog up stairs to and turnaround back to the 5th floor to do traveling burpees to the center. LBCs till recover
Jog back down the platforms with side shuttle, joist jumps, backward jog, lunge walks, and squat walks till we get to ground floor.
Recover Recover
Here’s the gear link that will be open for a couple more weeks. https://f3.mudgear.com/collections/newest/products/f3-roanoke-winter-white-print-shirt-pre-order?variant=52908277779