Overlander, Roanoke, VA
Conditions: 75 deg. F, 90 percent humidity
PAX: Cat Scratch, Double Humpee, Frack, Herschel, Legz, Pipeline, Zebra
Q: Pipeline
It was humid. Thank you, the end.
We moseyed to the long stairs at VWCC on the other side of Colonial. Brief warm-up.
The Thang was a ladder going to 13 with travel on the stairs in between. First rep of the first round: one squat at the first landing, 12 big boys at the top. Travel was crawl bear up the stairs and stair bear back down to the landing.
At this YHC realized he needed to dial back the pain.
Subsequent travel was running the stairs, but we went from the top all the way to the bottom, skipping the landing.
Next round was the Lightning Round, only going to seven. HRMs at the bottom and cadence count flutter kicks at the top. The first travel was crab walk up the stairs from the landing, then from then on just running, all the way to the bottom.
Mosey back to the parking lot for Mary and sweat angels.
Announcements:
3rd F may be July 26 at Dunphy’s.
Salem music run fundraiser is in September. We’ll be coordinating our running AOs to participate. If anyone can’t swing the fee, we’ve got you covered.
Name-o-rama. Pipeline took us away.
An honor and a pleasure!