YHC was back from the dead, Day 2.
Conditions: 34 deg. F | Cloudy
PAX: Cat Scratch, Double Humpee, Matlock, Pipeline, Wrangler (F3 South Wake)
Q: Pipeline
Four Roanoke PAX and a guest from F3 South Wake wiped the slush off the windshields and gathered for some Friday Fun at Overlander.
Warmup: Capri Lap and then Side-Straddle Pull-Ups: PAX did SSHs while each PAX in turn broke formation to do one pull up and return to the group. Repeat until all PAX had done 10 pull-ups.
The Thang: Bench Pyramid. PAX did a series of stacked exercises utilizing the James Madison Middle benches, followed by a big lap around the parking lot after each round.
Round 1: 20 derkins, one lap
Round 2: 15 derkins, 15 dips, one lap
Round 3: 10 derkins, 10 dips, 10 step-ups, one lap
Round 4: 8 derkins, 8 dips, 8 step-ups, 8 irkins, one lap
Round 5: 6 derkins, 6 dips, 6 step-ups, 6 irkins, 6 box squats, one lap
Then repeat Rounds 4, 3, 2 and 1.
Dealer’s choice Mary.
Announcements: 2nd F Saturday night at 5:30 at Old Salem Brewing. GrowRuck is March 22-24.
Name-o-rama. Pipeline took us away.
Welcome back Matlock!
#Overlander