ROANOKE, VA
8/13/2018
PAX: Pinky, Double Humpee, Pipeline, Dunphy, Flo, Cat Scratch, Hershel, Legs, Boobs, Saul, Baywatch, Matlock, Blindspot, Seabiscuit
Q: Seabiscuit
14 Pax at Rivers Edge for some parking garage work. A shout out to Pinky for the extra credit stair runs before F3 got underway !
Warm Up : Mosey around the back of the garage and up to level 1. This was home base for the rest of the day. A quick warm up of 10 WMH, 30 SSH, and 15 Imperial Walkers. We had work to do.
The Thang : Start on level 1, run up to levels 2/3/4/5 stopping for exercises at each floor. Then run up to 6 (the person in the lead grabs one of 5 cones on the top deck and brings with him) and then down the stairs back to level 1. the person who has the cone runs to ground level and back up to level 1 to meet the pax. The idea is to bring 1 cone at a time back to level 1. 5 Cones. 5 Rounds.
Exercises to be done on each floor :
Round 1 : 20 Mountain Climbers
Round 2 : 20 Freddy Mercury
Round 3 : 20 Merkin
Round 4 : 10 Star Jumps
Round 5 : This became a match race up to level 6 between Dunphy and Pinky each on separate stairwells to get the last cone. Everyone else ran up to 6 and back to 1. Not sure who won the match race, but Dunphy came away with the cone.
Mosey to close tennis courts for a 1 minute 6 inch hold of Mary.
Recover Recover
COT