With the VSF planted, a Pax of 15 set out into the gloom for some slaying of the Roanoke beast.
Warm-up:
- Jog around park
- SSH x 20
- Imperial Walkers x 20
- Sir Fazio Arm Circles x 8, Reverse x 8
- Good Mornings x 15
Eight Rockin’ Pain Stations:
Pax team up in pairs, rotating based on completion time of Station #1, and alternating exercises as many rounds as possible until relieved.
STATION #1: Pax #1: Bear Crawl Agility Drill (Left x 10 yds, Reverse x 10 yds, Right x 10 yds., Forward x 10 yds); Pax #2: Flutter Kicks (Flapjack)
STATION #2: Pax #1: Burpee Box Jumps x 10, Pax #2: Flutter Kicks (Alternate until relieved)
STATION #3: Pax #1: Pull-ups x 5, Chin-ups x 5, Pax #2: Spotter (Alternate until relieved)
STATION #4: Pax #1: KB Snatches x 6, Pax #2: Flutter Kicks (Alternate until relieved)
STATION #5: Pax #1 El Jefe Bear Hug Squats while Pax #2 sprints to stop sign and back (Alternate until relieved)
STATION #6: Partner medicine ball tosses (Left x 10, Right x 10, Shuffle back and forth until relieved)
STATION #7: Pax #1: Heavy Bag Carry across park and back, Pax #2: Flutter Kicks (Alternate until relieved)
STATION #8: Mama Junk flips (Alternate until relieved)
Circle up for Mary:
- LBC’s x 30
- Russian Hammers x 20
COT
- Mama Junk and the Heavy Bag will be making more regular appearances, in different variations of course. I think all would agree that the heavy bag – Mama Junk back-to-back combo was intense.
- Heads-up for a possible triple down on Saturday.
- Tclaps to F3 Raleigh on Thursday, with 39 Pax total across 3 workouts!
