2/28/18
PAX: Frack, Cat Scratch, Disclaimer, HC3, Puffs, Pinky, Double Humpee, (skinny) Saul, Acorn, Dunphy
Q: Dunphy
10 PAX for a jaunt down the greenway with an abbreviated BLIM on the way back. Fun was had. Great to have Disclaimer back out and also see skinny Saul after his triumphant win.
Warm up run around the new parking lot at VTC, circle back around for Puffs and head to back gravel lot for…
SSH x32 IC, WMH x10 IC, IW x22 IC, Arm Circles x32 IC, Rubios x22 IC
Yog to bridge over river roanoke, bear crawl across bridge. Head down greenway to wide section in near ramada for…
10 Step ups each leg Beeper King style, one leg squats x15 IC each leg, slow derkins x15 IC
10 Step ups each leg Beeper King style, but add a squat on each rep (Frack’s good idea), one leg squats x15 IC each leg, slow derkins x15 IC
Head down greenway to low bridge for 50-90-100s across and up to park. Then back.
Head to tennis courts for BLIM…ps. Partner up.
Burpees: 50 burpees per pair, other partner is running 3 courts and back.
Lunge Walk/Imperial Walkers: one partner lunge walks across courts, backward run back, while other partner does IWs. Switch and repeat.
Merkins: 50 HR Merkins pair, other partner is running 3 courts and back.
No time for PS.
Run back to gravel lot.
COT
Announcements:
GoRuck Tough launches this Friday at 9:00 pm Wasena Park. Should wrap up roughly 12 hours later. Hope to see some of you as we finish up.
BR Marathon (and 1/2) is April 21. If you are not running consider volunteering (and sporting your F3 gear).
Claytor Lake Ness Monster Obstacle Course Race is April 28. Look for more info soon on an F3 team.
Two-Year Anniversary is April 23, 2018. More info to come on a celebratory workout and BBQ.