PAX: Flo, Disclaimer, Cat Scratch, Double Humpee, Glee, Pinky, Twitch, Palmolive, Frack, Seabiscuit, Pipeline, Puffs
1st Period: the warmup. bear crawl to mid field, plank until all arrive. 10 merkins IC.
SSH x 43 IC. Willie Mays Hayes x 10 IC. Windmill x 13 IC. Overhead clap x 27 IC. Mosey to the fence.
2nd Period: Merkin Class. Decline x 10 IC. Incline x 10 IC. Standard x 10 OYO. Diamond x 10 OYO. Wide Grip x 10 OYO. Run a lap. Slow Merkin x 10 IC.
3rd Period: Legs. Body Weight Squat x 15 IC. 10 step ups per leg OYO. One legged squat x 10 IC each leg. Step back lunge x 10 each leg
4th Period: Roanoke History. Railroad run on the greenway to tennis courts across the river. Unfortunately the railroad portion was cut shorter due to unexpected greenway bicycle rush hour.
5th Period: Team Building. Split into 2 teams. Teams plank on court sideline while one teammate runs a suicide between each court, cycle through until all teammates have run. 10 burpees OYO. Repeat run with waiting PAX performing lower body exercises – squats, Rubios, step back lunges
6th Period: PE. Indian run back to gravel parking lot, run to top of parking garage. Reorganize into teams from 5th period.
Quiz: 5 burpees for correct answer. 10 burpees for an incorrect answer
How many SSH were in the warmup? Team 1 correctly answered 43. 5 burpees for all
How many varieties of merkins were performed during merkin class? Team 2 incorrectly answered 5. See above. If you still get it wrong, commence 10 burpees OYO
How many PAX this morning? Team 1 incorrectly answered 11. In their defense, Twitch did modify from the running and met us at the top but…..10 burpees OYO. See above. If you still get it wrong, commence 10 burpees OYO.
How many consecutive days of double digit PAX attendance? Team 2 correctly answered 1. 5 burpees OYO. That’s a Q fail. I read the 8/21 backblast but turns out can’t count. Commencing 10 burpees OMO.
7th Period : Mary. Boxcutter x 15 IC. Dying cockroach x 10 IC. Flutter kick x 25 IC.
Class Dismissed. Recover Recover.
Mud Run on 9/15
COT