Conditions: 60 deg F | Foggy | 96 percent humidity
PAX: Cat Scratch, Dunphy, HC3, Herschel, Matlock, Pinky, Pipeline, Sea Biscuit, Wiggles
Q: Pipeline
Nine unfortunate souls gathered on the roof the Carilion parking deck for a foggy beatdown in the shadow of Mill Mountain.
Warmup: Friendly yog through the Construction Site Known as the VTC School of Medicine and Research Institute. Partner up and stairbarrow to 6. One partner carries the legs while the others is the wheel going up the stairs; switch after each floor. (The odd man group incorporated a crawl bear/stair run.)
At the top: SSH x 25 IC, WMH x 15 IC, Abe Vigoda x10 IC, Rubios x 15 IC, 10 burpees OYO
The Thang: A variation on BOMBS. Partner up again. One partner travels while the other does a stationary exercise. Flapjack. Instead of counting reps we did five minute intervals.
Round 1: Imperial Squat Walkers/Crab walk to first pylon and yog back
Round 2: Wiegards (arm raises from plank position)/lunge walk to halfway strip and yog back
Round 3: Burpees/bear crawl to first pylon and yog back
Round 4: DFD (downward facing dog) merkins/backwards run length of deck, yog back
Yog circuitously back to G. Circle up criss-cross applesauce style with 30 seconds of silence in honor of Cat Scratch and his Feelings.
Recover. Recover.
Announcements: Fallon round 2 is Saturday at 7 AM. Show up and bring a friend. F3 lunch is Friday at noon at the City Market Bldg.
COT. Name-o-rama. Cat Scratch took us away.
An honor and a privilege as always!