With the shovel flag planted, the knee-high grass of Roanoke Park soaking wet, and the humidity near 112%, 23 warriors set out to take on fire and steel of Heavy Metal.
WARM-UP
Not today. But when we die, on our deathbeds, we’ll receive total consciousness. So we have that going for us. A jogging preview of the Roanoke gauntlet (see below) served as today’s warm-up.
THE THANG
Pax divide up into pairs, with Partner #1 staying at the Ranch, while Partner #2 tackles the gauntlet:
The Roanoke Gauntlet
- Sprint from pain stations at the Ranch to backstop, and then to each stop thereafter, working the length of the park
- 2 medicine ball tosses over the backstop
- 5 dead-hang pull-ups
- 10 burpee box jumps
- Monkey bar crawl on swing sets with a pull-up at each end (or 10 swing derkins)
- Alternating fence hops
- Bear crawl length of the basketball court, and then head back with…
- Crab walk length of the basketball court
- Alternating fence hops
- Monkey bar crawl on swing sets with a pull-up at each end (or 10 swing derkins)
- 10 burpee box jumps
- 5 dead-hang pull-ups
- 2 medicine ball tosses over the backstop
- Sprint back to pain stations to relieve partner, who takes off to begin the Gauntlet
Meanwhile back at the Ranch:
Partners flow between the following pain stations:
- Mama Junk flips x 2-3
- El Jefe Mericans x 10
- 55 lb. Kettlebell Swings x 20
- 21 Guns w/ olympic bar
- Curtis P w/ Sears Bar x 3
- Tricep Extensions w/ 45 lb. plate x 20
- Overhead Alternating Lunges w/ 45 lb. plate x 10
- Scotty Bobs w/ cinder blocks x 10
- Reverse Burpees x 10
- Standing Military Press w/ Heavy Pipe x 10
- Dealer’s Choice Mary x 25
- 1/2 lap around park back to Mama Junk
Partners rotated as many rounds as possible, with most completing 1.5-2 rounds each.
COT
- Tclaps to the Pax today – this was a grinder.
- No Mary today, in fact, nowhere to be seen. With El Jefe sustaining a near life-threatening wound, several Pax speculated that Mary in fact shot El Jefe and then fled the scene. Top men are investigating.
- Last day to order F3 Raleigh shirts has been extended now to THIS Sunday.
- Prayers are with Getty’s friend now battling colon cancer.
