11/12/18 Backblast
QIC: Puffs
Pax: Frizzle, Twitch, Blind Spot, Cake, Seabiscuit, Cat Scratch, Pinky, Double Humpee, Pipeline
Last night, prepping for the next day’s Q. Weather – cold. Need to keep it moving. Personal calendar – driving to Richmond. Need to make the workout count, otherwise sitting all day. With these factors in mind, I chose to dust off the Pacer from a few weeks ago (seen here http://f3roanoke.com/2018/09/9-24-18-backblast-the-pacer/). I thought this was a great idea, until I actually did sit in the car for 3 hours, and almost fell on my face when I got out of my car. #shouldhavestretched
The Warmup: run to the deck, high knees up the ramp, toy soldiers, touch the webs, partner carry up 2nd ramp, switch half way, backwards run up ramp
Circle up: 20 SSH IC, 10 Windmills IC, 10 Imperial Walkers IC
The Thang: Timer set for 3 minutes per round
Round 1: 4th Floor down to 3, run across deck and back up to 4. 15 Burpees
Round 2: 4th Floor down to 2, run across deck and back up to 4. 10 Burpees
Round 3: 4th Floor down to 1, run across deck and back up to 4. 5 Burpess
Round 4: 4th Floor down to 3, run across deck and back up to 4. 25 squats
Round 5: 4th Floor down to 2, run across deck and back up to 4. 20 squats
Round 6: 4th Floor down to 1, run across deck and back up to 4. 15 squats
Round 7: 4th Floor down to 3, run across deck and back up to 4. 25 Merkins
Round 8: 4th Floor down to 2, run across deck and back up to 4. 20 Merkins
Round 9: 4th Floor down to 1, run across deck and back up to 4. 15 Merkins
Back down to G for Mary
Flutter Kicks x 10 IC
Box Cutter x 10 IC
Peter parker x 10 IC
Parker Peter x 10 IC
Slow merkin x 5 IC
Recover Recover
Thanks to our veterans for their service!