PAX– Blindspot, Dunphy, Frizzle, Pipeline, Seabiscuit, Buubs, Twitch
QIC– Blindspot
7 PAX make it out for 7s, coincidence??? Real question though…Where was everyone?
Warm-o-rama
Few burpees while Buubs parks and joins us. Take off up the ramps and railroad run to the 4th floor, 5 merkins each plank. Back down to G and circle up for: 25 SSH, 10 WMH, 10 Abe Vagotas, 10 IW, 20 AC/20RAC *All done IC
Thang- 7’s
PAX will perform a set of exercises on the flat portion of each floor, traveling exercise half way across, then run to opposite stairwell and run 7 flights of stairs. Each floor set has escalating number of exercises as we make our way up.
Ground level- 15 ATM’s–>Traveling Burpee–>Up to 6, down to G, up to 1–>Wall Sit until all arrive.
1st Floor- 15 Jump Squats, 5 ATM’s–>Bear Crawl–>Up to 6, down to G, up to 2–>Wall Sit until all arrive (Buubs prefers balls to the wall, expressed a desire to work this back in the rotation more often. Noted.
2nd Floor- 15 Mountain Merkins, 10 Jump Squats, 5 ATMs–>Lunge Walk–>Up to 6, down to G, up to 3–>LBC’s until all arrive.
3rd Floor- 20 Monkey Humpers DC, 5 Mtn. Merkins, 10 Jump Squats, 5 ATM’s–>Crab Walk–>Up to 6, down to G, up to 4–>Wall Sit until all arrive
4th Floor- 20 Merkins, 10 Monkey Humpers DC, 5 Mtn Merkins, 10 Jump Squats, 5 ATM’s–>Crawl Bear (barf)->Up to 6, down to G, stay at G. Flutter Kicks until all arrive.
Mary– Dealers Choice
15 American Hammers, 25 Big Boy Situps OYO, 10 LBC’s, 15 Box Cutters, 15 Flutter Kicks, 16 Oblique Crunches, 12ish? Freddy Mercurys *All done IC
Count, Names, COT
Announcements
*Football day after thanksgiving is on, food before hand!
**Get your winter gear orders in, only have a handful thus far, need 12 to complete order!
***JV made a very generous donation on behalf of F3 Roanoke to the Alzheimer’s Association in honor of Cat Scratch’s mother. Lets do our part in reimbursing JV (and hopefully surpassing) his donation if you’re able to do so.
Humbling to lead such a fine group of men this morning!