8-26-19
PAX: Saul, Bundy, HC3, Frizzle, Rick James, Johnny5, Legz, Dunphy
Q: Dunphy
First (Site) Q Fail: Pinky fails to ensure there is a Q (or show up) for #PainTrain this beautiful morning. Luckily I noticed and we hadn’t used the deck of death in a while. Game on.
After some burpees waiting for Rick James, run out the back of the deck toward VTC. Stop for x25 SSH IC. Run to front of VTC on Jefferson, 10 derkins OYO, WMH x10 IC, 10 derkins OYO. Run to corner of Jefferson and Reserve, x20 AC IC, x20 Rubios w/ Jack Webbs IC. Run to tennis courts.
Partner Up, one partner runs the courts while other partner does HR Merkins, rinse repeat. Then Sumo Squats, rinse repeat.
Frizzle shuffles deck ‘o death to ensure fair play. 2-6 is suicide format, 7-A is run length of courts with exercise at the far end. Spades are burpees. The rest is a big Q fail. I believe Clubs were Jump Squats, Hearts were HR Merkins and Diamonds were Rocky Balboas. Saul has his own version. Here’s how it went:
9 Rocky Balboas
9 HR Merkins
10 Jump Squats
8 Jump Squats
6 Rocky Balboas (Suicide so x3)
4 HR Merkins (Suicide)
9 Burpees
2 Jump Squats (Suicide)
3 HR Merkins (Suicide)
7 HR Merkins
10 HR Merkins
15 Rocky Balboas
11 Burpees
15 Jump Squats
5 Rocky Balboas (Suicide)
Dealer’s Choice Mary
It was agreed, that despite the Q fails, the workout outcome was successful.
COT
Announcements:
Congrats to the F3 Roanoke Sparta Team of Pipeline, Puffs and Kwon Do, well done gentlemen!
Saturday 8/31, bring 2.0s for ultimate frisbee at #StarCity
Monday 9/2, McAfees sunrise run at 0500
Wednesday 9/11, Stair Run starts at 0500 at Reserve Deck, with #Ruckers starting at 0430