Conditions: 76 deg. F | 79 pct. humidity | Basically Vietnam in the morning
PAX: Bundy, Coco (F3 Salt Lake), Dunphy, HC3, Johnny 5, Kwon Do, Legz, Pinky, Pipeline, Puffs, Rick James, Saul
Q: Pipeline
Just when YHC thought Tuesday morning at #Sparta was the most craptacularly hot and humid morning of the summer, Wednesday rolled around at #Victory Valley and proved him wrong. An even dozen men fought through the thick air to get a little better at exercising and life.
Upon arrival, Pinky observed that Dunphy’s truck was present but he was not. Soon the Nantan arrived with Coco. Pinky and Pipeline noted their disapproval that EC was taking place but they did not receive an invite. Pipeline wouldn’t have come but it’s nice to feel included.
Warmup: A gradual climb to the top story of the parking deck, with stairs, high knees and butt kickers tossed in. Then the PAX engaged in various and assorted warmup exercises before settling into The Thang.
The Thang: Hamstring Hump Day. Like pull-ups, hamstring exercises are sometimes neglected at F3 Roanoke, and a hamstring-quad imbalance can result in injury. So we performed an exercise (IC) which targeted the hams, followed by 20 merkins and 20 big boys OYO, and then a run across the deck, down the stairs to 5, another run back across the deck, and then back up the stairs to the roof. For anyone feeling chilled, the tops of the stairwells offered a moment of warmth intense dank heat.
Round 1: 10 8-count crab walkouts. Merkins, big boys, run the deck.
Round 2: 10 natural hamstring curls w/partner. Flapjack and repeat.
Merkins, big boys, run the deck.
Round 3: 20 floor hypers. Merkins, big boys, run the deck.
Round 4: 30 donkey kicks per leg. Merkins, big boys, run the deck.
Round 5: 25 reverse lunges per leg. Merkins, big boys, run the deck.
Round 6: 25 single-leg glute bridges. Merkins, big boys, run the deck.
Finish it off with one MOM (American Hammers).
COT. Announcements: TAP for Wiggle’s surgery. Sign-ups are open for the Spartan CSAUP and the Ironman tri in June. I think there were other announcements but forgot. Pipeline took us away.
Strong work men! An honor and a privilege.