Tuesday, November 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Burpees a Prostitute and a Three way

6

8 Warriors were ready to roll as the clock struck 530 this morning at Timberwolf.  But wait, there are headlights coming, its Rosie, so 3 burpees OYO as Rosie emerged from the car, then the PAX was off and running.

COP-

SSH x 20

5 Burpees OYO

Imperial Walkers x 20

5 Burpees OYO

LBCs x 20

Merkins x 10

Arm Circles x 15

5 Burpees OYO

Mosey to Track

The Prostitute – Start at corner 1, exercise, move to corner 2, repeat exercise every-time you cross a corner, all the way up to 4 corners.

Corner 1 – 25 Merkins

Corner 2 – 50 Flutter Kicks

Corner 3 – 75 Squats

Corner 4 – 100 LBCs

Plank for the PAX

3 Groups of 3 for Triple Check

Exercise 1 – WWIIs

Exercise 2 – Box Cutters

Exercise 3 – Runner 100 yards and back

Al Gore

Plank

Mosey to Side of School

Wall Sits – 30 seconds on wall, 5 Burpees, 30 seconds on wall 4 Burpess,  Made it down to 2 before time was called

Mosey to Flag

Numberama, Namerama, Honeymoon took us out!

Announcements:

Hammers and Ales this Sat Night – See Viral

GO Ruck event in March

Marmaduke Still Collecting Coats

Text  encouragement to all the PAX members who are in the 1/2 Marathon festivities this weekend, good luck fellas!

NMS:

First and foremost, 9 strong at Timberwolf is great numbers, way to work men!!  Great to see Bobber back out after a small break, as well as Peaches is becoming a regular, strong work!  DK and Bullseye have been crushing the clown car in SOJ lately, as well as crushing the workouts.  Great work by Mr. Roper as well for posting and providing the mumble chatter for the full 45 mins.  Rosie did Rosie things, completing the corners in a very quick fashion.  Honeymoon, Wilson and YHC got a 2.5 mile ruck in before the 530 post.  Awesome stuff and Strong work by all.  Always a privilege to lead this group, and honored to do so……..OH!!! and the Q sheet for Timberwolf is WIDE OPEN, Please feel free to sign up.

#KEEPPOUNDING

Marmaduke

 

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6 Comments

  1. The wall sit/burpee combos at the end crushed my thighs at the time…now my shoulders are screaming at me. What could that be from?
    Great Q, Marmaduke.
    Hate to root against the Panthers….but Redskins need other leading NFC teams to start losing….go Steelers!

  2. Great job Duke, thanks for mixing up the COP for me this morning. That was like no prostitute Wilson has ever seen, and apparently he’s seen his share. 😉
    I’m happy to sign up to Q at Timberwolf, I could use some more miles mid-week, we can turn this into a running AO.

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