The Summer Tour Continues – I think?

Twelve warriors emerged on the grounds of New Highland Baptist Church for another Friday morning beatdown.  This is what occurred:

Mosey around the church.

COP

• 5 Burpees OYO
• Arm Circles – 10 big, 5 small IC then reverso
• SSH – 20 IC
• Helicopters – 10 IC
• Don Quixote – 10 IC
• High Knees – 10 IC
• Backwards Lunges – 10 IC
• Merkins – 10 IC
• Angles Knee Jumps – 10 IC
• Foot to Hand Mountain Climbers – 10 IC
• LBCs – 20 IC
• Sitting Freddie Mercuries – 20 IC
• American Hammers – 20 IC

Triple Sprints – In 3, one partner sprints about 40 yards, 2nd partner sprints back, and so on.  Once a sprint is completed, the PAX member does 5 burpees.  Each PAX member will do a total of 5 sprints and 25 burpees.  Once this has been completed, bear crawl to the middle.

Mosey to Pavillion

AMRAP – Rotate between the following exercises for 3 minutes

• Round 1 – 5 One Leg Squats then rotate to other leg
• Round 2 – 5 Upright Alabama Prom Date Dips // 5 Derkins

Elevens – Rotating Elbow Planks and Mountain Climbers running about 30 yards in between the exercises.   (After first 3 completed the elevens, the exercise was stopped for time.

Mosey to Parking Lot

Plank-O-Rama  – All PAX would start in Plank Position

• Carolina Dry Docks // Merkins – Rotate between exercises (10 IC)
• Rotate to Side Plank and Hold – then drop hip and lift (10 IC)
• Rotate to Back Plank and Hold – then do upright Alabama Prom Dates (10 IC)
• Rotate to other side plank and hold – the drop hip and lift (10 IC)
• Rotate back to front plank and hold – Carolina Dry Docks // Merkins – Rotate between exercises (10 IC)
• Freddie Mercuries (20 IC)
• 6 Inches  Hold while Q counts down from 30.
• 5 Burpees OYO

COT – Numberama, Name-o-rama, Spike took us out.

NMS

As YHC was deciding which AO to attend in the morning, he noticed that no one had signed up to Q The Creek the next morning.  Because there was a good chance that Summer Tour participants would post at the Creek, YHC signed up.  At 5:30 AM, there were 12 Davillians and no Summer Tour participants.  With 2 more Fridays left before Labor Day, there should be several PAX members making there way north if the Summer Tour is still continuing.

It was great Qing again at The Creek.  The Creek for 2 years consistently has the largest PAX in Mechanicsville.  It also has the largest amount of 2.0s in F3RVA.  Great effort from all the PAX members today.  Apologies must be given to Mudface for limiting the amount of running we did today.  YHC will try to increase the mileage next time he Qs The Creek.  It is always impressive Mudface the amount that your 2.0s post.  Well done!  Nice to meet you Flounder and thank you for explaining your nickname.  It was also nice seeing It has nothing to do with Animal House.  Nice to see you again Boom Boom.  Good luck with your 3rd year at The Institute.

Announcements

• August 25 – Puppy Pile
• Labor Day – Convergence at Three Lakes Park.  See Pre-Blast.
• ReeseStrong 5K – Postponed for a year.

Gotta Run!

Phonics