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.

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