Pain Train, Roanoke, VA
Conditions: 45 deg. F, rain
PAX: Cat Scratch, Dairy Queen, Dunphy, Freddie Mac, JV, Klickbait, Legz, Pipeline
Q: Pipeline
Pipeline, after calling an audible to the deck Sunday night, reached into the F3 Roanoke backblast archives and pulled out a Puffs special from 2018: The PACER, the ultimate set-it-and-forget-it workout for rainy mornings in the parking deck.
Warmup: Yog up the ramps to 4. PAX completed a series of warmup exercises.
The Thang: The PACER. PAX began in the middle of the flat section of the 4th floor. Each round, they’d have three minutes to complete a travel to a lower floor via the stairs, travel across the deck, back up the opposite stairs, and then a set of exercises. Whatever time they had left under three minutes was theirs to rest, ponder the universe, etc. Rinse and repeat. Pipeline used a Tabata app and a Bluetooth speaker. The lack of music was noted with the observation that JV would have had tunes.
Round 1: Run to 3 via the stairs, cross the deck, up the stairs to 4, back to the middle, 10 burpees. Wait for the three minute timer to reset.
Round 2: Run to 2, back up, 5 burpees.
Round 3: Run to 1, back up, 3 burpees.
Round 4: Run to 3, 30 merkins.
Round 5: 2 and 20.
Round 6: 1 and 10
Round 7: Run to 3, 30 big boys.
Round 8: 2 and 20.
Round 9: 1 and 10.
Round 10: Run to 3 and return for a wall sit until the three minutes was up.
Yog down the stairs to the cars. Recover. Recover. Count-o-rama, Announcements: New Year’s Day Run to Mill Hill. Put your name on the Q sheet if you want to work out on Christmas or Christmas Eve. Name-o-rama. Dairy Queen took us away with a fine prayer.
An honor and a privilege. Snow Day Wednesday????