1-17-18
PAX: Herschel, Space Jam, Manti, Glee, Puffs, Twitch, FNG Mayhem, Acorn, Dunphy
It was a perfect morning at F3 Roanoke this am: 9 PAX, Snow, EC Ruck, FNG, snow angels, school canceled -> coffeeteria. Beauty.
7 PAX showed for a ruck in and around VTC with some PT thrown in. Picked up Twtich and Glee and the main event begins…
Run to deck, run up ramps/stairs to 5 for: SSH, WMH, IW, Arm Circles, RACs, Merkins
Snow Angels on top of deck, then plank it out.
Reverse Escalator
R1: 15 Burpees, then run down ramp to 4, jump touching every third beam.
R2: 20 Jump Squats, 5 Burpees, Traveling Burpee half way across 4, yog it out.
R3: 30 Monkee Humpers, 10 Jump Squats, 5 Burpees, lunge walk down ramp to 3.
R4: 20 ATMs, 15 Monkee Hunmpers, 10 Jump Squats, 5 Burpees, side shuffle across 3.
People’s Chair for ten count down the line.
R5: 20 Partner Merkins, 10 ATMs, 15 Monkee Hunmpers, 10 Jump Squats, 5 Burpees, karaoke down ramp to 2.
R6: 50 OH Claps IC by Puffs, 10 Partner Merkins, 15 Monkee Hunmpers, 10 Jump Squats, 5 Burpees, bear crawl half way down ramp to 1.
COT
Great to have FNG Mayhem (respect) in from Maryland. He’ll be following expansion and hoping for a MD AO!