1/1/18
PAX: Acorn, Cat Scratch, Puffs, Dunphy
Q: Dunphy
Ten degrees found brave PAX on Reserve Avenue for a New Years edition of Pain Train. No other way to start the New Year.
Take stairs to 4, run the deck down to G for warm up.
Warm Up: SSH x18 IC, IW x18 IC, Windmills x18 IC (3 sets of 18 so far…), and now, 73 burpees for every PAX posting at F3 Roanoke in 2017.
Dealer’s Choice sets of 18, to 20 sets total (not counting the burpees) running ramps to next level between sets:
Wide Grip Merkin IC (Dunphy 4)
Squats IC (Puffs 5)
Dolphin Kicks IC (Acorn 6)
Rubios IC (Cat Scratch 7)
ATMs IC (D 8)
Dips (P 9)
Flutter Kicks IC (A 10)
LBCs (CS 11)
Jump Squats (D 12)
Slow Merkins (P 13)
Leg Thrown Downs (A 14)
WMH (CS 15)
Double Merkin Burpees (D 16)
Overhead Claps IC (P 17)
American Hammers IC (A 18)
Mountain Climbers IC (CS 19)
Mountain Merkins IC (D 20)
Recover, recover
100% attendance for Coffeeteria at Sweet Donkey after.
Happy New Year F3 Roanoke!