Q: JV
Pax: Pipeline, Dunphy, HC3, Buubs, Klump, Double Dutch
The threat of cold, dreary weather this morning held off for a perfect morning. Avoided hitting a suicidal deer by 12” on the way to F3. A good omen. 6 Pax were locked and loaded as I pulled up with seconds to spare. Now we’re at 7.
Warmup:
Capri Lap around loop
SSH x 30 IC
WMH x 20 IC
Rubios x 20 IC
Arm Circles x 20 IC
Reverse Arm Circles x 20 IC
Imperial Walkers x 20 IC
Jog a half loop to James Madison and settle at the benches.
10 count after arriving
Step Ups 10 each leg (OYO)
Dips 10 OYO
Decline Pushups 10 OYO
Box Jumps 10 OYO
Mosey towards Gators parking lot, several PAX lose a layer, continue towards VWCC tennis courts, right turn up stairs towards upper parking lots. Stop next to second highest parking lot (#15), regroup. Run up the sidewalk and to the top of the stairs of the top lot (#14)
Chutes & Ladders- Inverse ladder
At the top (Lot #15) do 10 squats. Back down the stairs and sidewalk to starting point with 1 Burpee. Back up, 9 squats. Back down, 2 Burpees until finishing with 1 Squat and 10 Burpees. Various 10-counts and idle chatter throughout, including a brief debate about the proper term for when the numbers (burpees, squats) cross each other. It was a brief debate that proved inconclusive.
Recover. Jog down steep road back to the Gators parking lot.
Mary
Dunphy- 20 Heels to Heaven
Buubs- 20 Flutter Kicks
Recover Recover
Name-O-Rama
Announcements- Brief recap on successful 2nd F at Mac n’ Bob’s Thursday night. Great time! Turkey Bowl planning (started in earnest at this 2nd F) is coming along for the Friday after Thanksgiving. More info to follow soon!
An honor to lead such men this morning.
#Roanoke #Salem