15 PAX survived local tornadoes from the day before and were ready to embrace the day at OCL.
Warmup: Lap around Rashkis, SSH, Imperial Walkers, Windmills, Squats, Mtn climbers, Slow merkins
The Thang:
YHC had a deck of cards and each PAX got a card. Hearts were merkins, diamonds were jump squats, clubs were WWII’s and spades were burpees. Perform the number of reps on the card with face cards equaling 10 reps and an ace was 15 reps. Somewhere between home and OCL, every number below 8 was lost so no time was wasted on low reps.
Then, we moseyed to the payground and spilt into 5 groups of 3 PAX. The first group each did 10 pull-ups while the other groups did jump squats, merkins, knee-ins on the swings and burpees. Repeat for 3 rounds
Then, we moved to do some Usain Bolts. YHC brought his rucking bricks so the PAX who ran got to carry the 30 lbs bricks down and back while the others performed exercises including monkey humpers, LBC’s, burpees, double merkin burpees, triple merkin burpees, jump squats, etc.
Already over time so we COT was brief but we still finished over 5 minutes late.
F3 Roanoke launches April 23rd and Dunphy would love to have any PAX show for the launch.
