QIC: Zebra
Pax: Manti, Dunphy, Herschel, Cake, Zebra
5 pax showed up in the gloom for a nice leg and cardio workout to kick start Tuesday morning. Dunphy noticed that there was new paint on the field…Salem is hosting the Division III National Championship “Stagg Bowl” this Friday night. Come on out for some football.
Warm-Up: 1 lap around Football field followed by IC exercises consisting of 15 Smerkins, 40 SSH, 25 Imperial Walkers, 10 WMH, 25 Arm Circles, 25 Jack Webbs
Thang: We chose to Ride the Spartan Wave today. This consisted of a series of exercises with increased reps as we go up the wave and decreased reps as we ride the wave back down. Was a pretty tough cardio workout. Looked like this:
- 1 Stadium Step Run, 1 Burpee, 1 40-yard Sprint
- 3 Stadium Step Runs, 3 Burpees, 3 40-yard Sprints
- 5 Stadium Step Runs, 5 Burpees, 5 40-yard Sprints
- 7 Merkins, 9 Merkins, 11 Merkins, 9 Merkins, 7 Merkins
- 5 Stadium Step Runs, 5 Burpees, 5 40-yard Sprints
- 3 Stadium Step Runs, 3 Burpees, 3 40-yard Sprints
- 1 Stadium Step Run, 1 Burpee, 1 40-yard Sprint
MARY: We went 2 1/2 rounds of core/ab exercises with each member of the pax picking different exercises with reps of 15
Recover, Recover
COT; Announcements
*2nd F next Wednesday, December 20th at Olde Salem Brewing Company in Salem on Main Street starting at 5:30pm.
*Also, the January 2nd F will be downtown Roanoke at Big Lick Brewing…date TBA
*Jimmer on the Q tomorrow; will be a good one
*Workout in Salem Thursday will be a really fun obstacle course in and around downtown Salem; would love to see some Roanokers come on out