Tuesday September 24, 2019
Q: Cat Scratch
PAX: Hershel, Palmolive, Kwon Do, Zebra, JV
It was a beautiful morning, 68 degrees. We gathered to enjoy the glorious morning and started with a you around the field followed by a variety of warm ups: Jack Webs, Abe Vagoda’s, SSH, IWs, Arm circles, Merkins, LBCs, a few other things.
Yog to the benches. Dips, step ups, and erkins. We then had half run around the permiter of the field while the other half ran the width of the field, stopping at mid-field to perform an exercise, another exercise at the far end, then back at mid-field (sometimes) and again at the return point. We then switched and the other group ran the perimeter while the others ran and exercised. Exercises included burpees, merkins, squats, and some other stuff. Once we ran the stadium stairs in place of the field perimeter and another time we ran from the 50 to the goal line, down to the other goal lien and back to the 50.
We then lined up on the goal line and ran 20 yards, perform an exercise, run 20 more, exercise, down to the other goal line. Exercises included SSHs, mountain merkins, overhead claps, heels to heaven, and few others I don’t quire remember.
We then performed the “Fire” drill where one PAX leads the group with everyone doing high knees, yell Fire and drop, roll right, perform one merkin, roll left perform another merkin, get back up and start high knees again and repeat. After a bit, you call out a PAX and they come out to lead and repeat.
We then ran the full length of the field and back followed by some Mary.
Namorama and COT.
Announcements: 2nd workout at Varsity with JV and the gang. JV also mentioned that he a few others competed in the ACE race in Giles County over the weekend. He noted it was a lot of fun and something that F3 Roanoke may want to consider for next year. Also, 2nd F Thursday at Olde Salem Brewing at 6:00 pm.
A good time was had by all!