F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Should have checked the traffic report this morning.

7

Thirteen gentlemen stepped onto the grounds of Midlothian Middle School for an early morning beatdown.  This is what occurred.

Mosey around the School.  Circle up on back side of School for COP attempt #1.  Before the introduction is completed, a bus drives towards us.  DK then led YHC down the hill near the track for COP attempt #2.

COP

  • 30 SSH IC
  • Arm Circles – 10 small, 5 big IC  – Reverso
  • 10 Lunges IC
  • 10 Don Quixotes IC
  • 10 Ball Dippers IC
  • 10 Merkins IC
  • 10 Angled Knee Jumps IC
  • 10 Foot to Hand Mountain Climbers
  • 20 LBC IC
  • 15 Heels to Heaven IC

Triple Check – Break into groups of three with each team member rotating through 3 rounds of the following:

  • Freddie Mercuries
  • Merkins
  • Run to the top of the hill and back

Mosey to the track

Century Burpee Loop – Partner up.  One partner runs around the track while the other does burpees.  The partners will rotate until 100 burpees have been completed.

Balls & Plank to the Wall

All PAX members hold Balls to the Wall.  At Q’s call, walk with hands out to Plank to the Wall position.  Then at Q’s call, move with hands back to Balls to the Wall.  Then at Q’s call, walk with hands out to Plank to the Wall.

Plank-O-Rama   – From plank position

  • Alternate between Merkins and Carolina Dry Docks – 10 IC
  • Rotate to Side Plank – Drop Hip and Raise – 10 IC
  • Rotate to Back Plank – Inverted APD – 10 IC
  • Rotate to Side Plank – Drop Hip and Raise – 10 IC
  • Rotate back to normal plank – Alternate between Merkins and Carolina Dry Docks – 10 IC
  • Mountain Climbers – 10 IC
  • LBCs – About 10 IC until a truck forced the PAX to step out of its way.
  • American Hammers – 20 IC
  • Hold Six inches for 30 counts from 30 to 1.

Mosey back to Flag

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

NMS

YHC decided to step out of his comfort zone this morning of Mechanicsville or even WDOG and travel to SOJ to Q a location he had only been to once.  Last time YHC was at SOT was this past summer when it was light.  This morning, it was very dark.  On top of that, this was the first day back to school for Chesterfield students after the Christmas break.  Henrico and Hanover do not return until tomorrow.  Teachers were showing up as early as 5:30 AM.  There were also many buses moving throughout the parking lot during the time of the bootcamp.  During the 1st location of the COP, a bus drove down the road as YHC was getting ready to begin.  DK then advised YHC of a better location to do the COP.  Although there were no additional cars on that road during the COP, we had to move during the triple check and the plank-o-rama.  Sugar Sock commented that he had not seen cars in that location before.

Excellent job to all PAX members this morning.  YHC always enjoys making the trip south whenever possible.  It was great seeing Doublemint this morning.  Hope to see you at another AO soon.

Gotta Run!

Phonics

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7 Comments

  1. Phonics, great Q! Thanks for making the trek down south.
    Total failure in the plank-o-rama, I’d like a shot at that while fresher… like not after a century of burpee doom.

  2. Awesome to have you SOJ this morning, Phonics! That was a great Q…burpees followed by the plank-o-rama had me seriously wiped. It was a nice way to get back at it this morning after too much holiday revelry (and cookie eating).

  3. Thanks for coming down South Phonics, and nice work getting Doublemint back out too. Hope to see him again soon. Shoulders are still twitching from yesterdays wheelbarrows and crab followed by the Century and plank-o-rama today.

  4. Great Q Phonics!

    If I ever make it through plankorama without failure, I’ll consider myself to have arrived to a whole new level of fitness.

    Happy New Year and thanks for your leadership today!

    Til next time

    McRib

  5. Great job today everybody! Plank-o-Rama is challenging by itself. What made it especially difficult today was that we did the Balls/Plank to the Wall exercise right before Plank-O-Rama. I borrowed the Balls/Plank exercise from Toga who had us do it at Heartbreak Ridge. He had us do 2 rounds of Balls/Plank with merkins and some ab exercise in between.

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