5-7-19
PAX: Zebra, Cake, Seabiscuit, Pipeline, Herschel, Frizzle, Cat Scratch, DH, Dunphy
Q: Dunphy
Twas a beaut at Sparta this morning for 9 PAX to drag, lift, jump over and throw sandbags down the field at the Salem Stadium.
Warm Up: Run the stadium steps (the little ones, no whining). SSH, WMH, Arm Circles, RACs, MC, Slow Merkins
Sandbag Relays v3.2 (or something like that…they keep getting better)
Partner up with a sand bag on the goal line:
Round 1: 5 Thrusters at the goal line, 5 Thrusters at the 10, run back and tag out. Next man does 5 Thrusters at the 10, 5 Thrusters at the 20, repeat until far goal line. Partner is doing 10 HR Merkins, 10 Big Boys alternating while he waits.
Round 2: Death merkins…3 Merkins at the goal line, then drag sand bag from plank position, then 3 merkins, etc. GL to 10, tag out, 10 to 20, etc. to far goal line. Partner is doing 10 Step Back, 10 LBCs alternating while he waits.
It’s 5:07 at this point (yes, really) and PAX chooses another relay in lieu of running (it would have been the big stadium steps, so good choice)
Round 3: Sandbag throw and burpee…one partner throws the sandbag with two hands, feet planted, then does a burpee and jumps over the sandbag, next partner repeats from goal line to far goal line. Partner is doing 3 HR Merkins alternating while he waits.
5:16
COT
F3 Lunch noon on Friday downtown Roanoke Market Building
Fallon Park 0700 for Star City this Saturday