QIC: Glee
PAX: Space Jam, Cat Scratch, Zebra, Dunphy, Glee
5 pax braved the gridiron this morning for a little fun under the gloom (and later, some rain).
warm-up: leave the field to take a long jog around the civic center and then return to the football field parking lot. Circle up: 25 SSH, 10 WMH, 25 IW, 10 Good mornings, 25 forward arm circles, 25 reverse arm circles, 10 Slow merkins; all IC
Thang: Gridiron elevator
starting spot is the near end zone. Zebra, why are the locker rooms open?!?!?
Round 1: sprint to opposite end zone for 6 burpees then return to start. Flutter kicks until all pax return then 10 extra, IC
Round2: sprint to opposite end zone for 6 burpees then lunge wall to the 20 for 20 merkins. Sprint back to start. LBCs until all pax return then 10 extra IC
Round 3: sprint to opp. end zone for 6 burpees, lunge to 20 for 20 merkins, lunge to 49 for 40 monkey humpers, sprint back to start. Penguin crunches until pax return then 10 IC
Round 4: sprint to opp. end zone for 6 burpees, lunge to 20 for 20 merkins, lunge to 40 for 40 monkey humpers, crab walk to other 40 for 20 hand release merkins; sprint to start. Sharon stones until pax return then 10 extra IC
Round 5: sprint to opp. end zone for 6 burpees, lunge to 20 for 20 merkins, lunge to 40 for 40 monkey humpers, crab walk to other 40 for 20 hand release merkins, lunge to 20 for 40 squats; sprint to start. Bows to toes plank until pax return then an additional 10 count.
Round 6 (modified): sprint to opp. end zone for 3 burpees, run to 20 for 10 merkins, run to 40 for 20 monkey humpers, run to other 40 for 10 hand release merkins, run to 20 for 20 squats, run to start for 3 burpees.
Mary: 15 heels to heaven and 15 American hammers, both IC
6:15 recover recover
Announcements: see JV’s email if interested in obstacle course run at Clayton Lake. Be on the lookout for a F3 Roanoke anniversary BBQ for sometime in May. Early thinking is second weekend.