PAX– Blindspot, Dunphy, Puffs, HC3, Glee, Cat Scratch, Seasbiscuit, Pipeline, Frack, Herschel
QIC– Blindspot
10 PAX beat the mid-week fart sack for a solid beat-down.
Warm-o-rama
Handful of burpees as we wait for the last couple members to join in. Mosey up to floor 5 via ramps and steps. Circle up for: 30 SSH, 10 WMH, 10 WM, 10 IW, 15 AC/15RAC.
Thang– Meet in the Middle
Partner up, size doesn’t matter. One partner will have a set of either 30 merkins or 30 squats to perform followed by a traveling exercise across deck. Other partner will run down a varying set of floors, across the deck, back up the far set of stairs, and come meet (save) their partner. Once they make it back, both partners mosey to opposite end of deck from beginning, wall sits until all arrive. Switch and repeat.
Round 1- 30 Merkins, Lunge Walk across deck. Runner goes down to G, across and back up to meet partner. Wall Sits until all PAX arrive. Switch and repeat.
Round 2- 30 Squats, traveling burpee across deck. Runner goes down to 1, across and back up to meet partner. Wall Sits until all PAX arrive.
Round 3- 30 Merkins, crab walk across deck. Runner goes down to 2, across and back up to meet partner. Wall Sits until all PAX arrive.
Round 4- 30 Squats, bear crawl across deck. Runner goes down to 3, across and back up to meet partner. Wall Sits until all PAX arrive.
Round 5- 30 Merkins, broad jump across deck. Runner goes down to 4, across and back up to meet partner. Wall Sits until all PAX arrive.
*Original plan was to start this on top of the deck. Luckily weather produced a much needed audible.
Mary
Mosey back down to G and circle up for:
20 LBCs IC, 20 Flutter Kick IC, 20 BBS OYO, 6 inch hold until 6:15
Recover. Recover.
Count, Names, COT
Announcements
*Obstacle Course run this weekend, looking for a strong showing from our F3 Roanoke crew.
**May 12 is the 2nd Anniversary celebration @ Dunphy’s, 2.0s and M’s are welcome.
Great to be back out in the gloom with you men, always a pleasure!