QIC: Zebra
Pax: Space Jam, Herschel, Cat Scratch, Acorn, Glee, Cake, Zebra
7 Pax met at Longwood Park with winds swirling to get our Thursday started with a tour of Salem. Disclaimer to watch for cars as we would be moving throughout traffic this morning.
We incorporated our warm-up in with the workout
Thang: We had 7 stops on our trip today
First Stop– Mosey to Roanoke College’s Fintel Library steps for 30 SSH IC, 5 Burpees, 5 rounds of steps up & back, mosey across parking lot and up the hill to Cregger Center
Second Stop– As we climb the wall and scare/humor a lady walking we come to entrance of Cregger Center (home of the Roanoke College Maroons basketball teams) for 30 Flutter kicks IC, 5 Burpees, 25 Merkins, mosey to President’s office
Third Stop– The steps of the President’s office of Roanoke College for 15 SDerkins IC. 5 Burpees, 10 Jack Webbs IC, Mosey through campus
Fourth Stop– Before we get there we do side to side wall jumps at the front entrance of Roanoke College and move on to the parking lot of the old post office for 25 Sharon Stones IC, 5 Burpees, 1 minute swim, Mosey to Salem Fire Station 1
Fifth Stop– Cool setting with station and American flag in the background we begin our exercises of 25 Squats, 5 Burpees, 30 American Hammers, Mosey to next location
Sixth Stop– Enter the lower Mac & Bob’s parking lot (Some seemed to think we were doing breakfast, donuts, coffee, etc in our earlier chatter) for 10 rounds of Wall Climbs over and back, 5 Burpees, 15 S Incline Merkins IC, Mosey to Longwood
Seventh Stop– Enter the gates of Longwood Park where we circle up for plank holds and burpees. Group holds plank while 1 pax does 1 Burpee. First round was regular plank, Second round was reverse plank, Third round was Superman.
Recover, Recover
COT, Announcements
*2nd F next Wednesday at Olde Salem Brewing Company starting at 5:30pm. Bring a friend or 2.0