Our first real sub-freezing morning in the Roanoke Valley – only 3 answered the call on this 25* morning. Where were the rest of you fart sackers!? (Saul you get a pass)
Date: 11/11/2017
Q: Acorn
PAX: Acorn, Candy Cane, Thumper
Warmup:
Jog 2 laps, grab a cinder block and meet on the 10 yard line
- 10 yd line: Imperial Walkers x 10 IC
- 20 yd line: Wind Mills x 20 IC
- 30 yd line: Rubios x 30 IC
- 40 yd line: SSH x 40 IC
- 50 yd line: AC x 50 IC
- 50 yd line: RAC x 50 IC
- 40 yd line: SSH x 40 IC
- 30 yd line: Rubios x 30 IC
- 20 yd line: Wind Mills x 20 IC
- 10 yd line: Imperial Walkers x 10 IC
The Thang:
- 10 yd line: Prisoner Squats x 10 IC
- 20 yd line: Merkins x 20 IC
- 30 yd line: Cinder Block shoulder press x 30 IC
- 40 yd line: Box squats x 40 IC
- 50 yd line: Burpees x 50 IC
- 40 yd line: Box squats x 40 IC
- 30 yd line: Cinder Block shoulder press x 30 IC
- 20 yd line: Pop-up Merkins x 20 OYO
- 10 yd line: Prisoner Squats x 10 IC
Mary:
- Flutter Kick x 30 IC
COT
It’s always a pleasure to lead the #StarCity crowd. T-Claps to Thumper – today is the one year anniversary of his open heart surgery: Mad props for showing up today.