Overlander, Roanoke, VA
Conditions: 33 deg. F, cloudy
PAX: Dairy Queen, Pipeline, FNG Speedgoat
Q: Pipeline
Apparently some of the PAX had DOMS (Delayed-onset Mountcastle Soreness) from Wednesday, but three of us still went after it on a Friday morning at Overlander. Dairy Queen’s legs didn’t feel bad enough, so he came back for more and brought his FNG brother-in-law, who was wearing a purple and gold t-shirt with a picture of a goat and GOAT written on it. Hmmm…
We yogged over to the long stairs at VWCC along Colonial and did a warm up after giving our FNG the disclaimer. Then we commenced with The Thang. We agreed it felt good to be able to move our legs somewhat.
The Thang: Core Stair Stackers
Perform 20 reps of a core exercise, then run the stair loop along Colonial. Add 20 reps of a new core exercise. Rinse and repeat.
Round 1: 20 Big Boys
Round 2: Add 20 Flutter Kicks
Round 3: Add 20 Merkins
Round 4: Add 20 LBCs. Somewhere in here, the FNG began to modify and splashed Merlot. Pipeline felt badly. It was the second time one of his FNGs puked. And he thought he was taking it easy on the group.
Round 5: Add 20 American Hammers, for 100 reps (this round).
Yog back to the Gator lot. The PAX performed some planks and a couple of stretches. Recover. Recover. COT and Pipeline took us away.
An honor and a privilege. Welcome Speedgoat!