Conditions: 64 deg. F | Clear
PAX: Cat Scratch, Double Humpee, HC3, Herschel, Kwon Do, Legz, Pipeline, Rick James, Twitch, Wiggles
Q: Pipeline
Warmups: Three sandbags up the stairs to the top level of the parking deck to enjoy the sunrise over Stewart’s Knob. SSH, JW, AC, RAC, AV, WMH, Rubios, squats. At some point Twitch rolled in looking for the Salem boys to no avail.
The Thang: Twitch did Twitchercises on account of his injured back. The rest of the PAX paired up into three groups of three. One man carried a sandbag down the stairs to the third floor, across the deck, back up the stairs and back across the deck. The other two men did an exercise. All rotated when the sandbag carrier returned until each had run once and done two exercises.
Round 1: burpees and Big Boys
Round 2: merkins and American Hammers
Round 3: squats and Freddy Mercurys
Back down to G for some Mary.
Count-o-rama. Announcements. F3 Lunch is Friday at Breadcraft on Church Ave. in downtown Roanoke. August 25 Spartan race signup is open. Name-o-rama. COT. Wiggles took us away.
An honor and a privilege to lead these men on a beautiful summer morning, up on the roof.