12 PAX including 1 FNG break some new, and certainly sacred, ground in Salem this a.m. as we took over Salem Stadium!
Warm-o-rama
2 Laps around the beautiful turf field to take it all in, then circle up for:
35 SSH, 20 Rubios, 10 WM, 15 IW, 30 AC/30 RAC, 10 Slo-Merkins
Thang- Stadium Climb
PAX starts down at the bottom on the field, performs set # of merkins/squats. Once those are completed, they take off up steps to top, across bleachers, and down next set of steps back to the field.
10 Merkins/10 Squats–>Stadium Run–>Plank until all arrive
20 Merkins/20 Squats–>Stadium Run (must skip every other step)–>Low Squat hold
30 Merkins/30 Squats–>Stadium run (hit every step)–>Low Squat Hold
40/40–> Stadium Run (skip every other step)–>Plank
50/50–>Stadium run (hit every step)–> LBC’s
40/40–>Stadium Run–>Flutter Kicks
30/30–>Stadium Run–>6-inch hold
Running low on time so add last two for another 30/30–>Stadium Run (hit every step)
Mary
15 American Hammer IC, 15 LBC’s IC, 15 Basic Instincts IC, 25 Big-boy situps
Count, Names, COT
Announcements
*Welcome FNG Spoonie Gee. Q had no idea he was FNG until end because he was smoking us all up the steps, well done! Also props to Manti for the name!
**F3 Roanoke is running the Charlottesville workout this Saturday, get with Dunphy if you want to go.
***FIA is beginning in Roanoke in the coming weeks, contact Solo if you know someone who might be interested.
Great work men, always a pleasure to lead. And shout-out to Zebra for hooking up the new spot, looks to be a good one!