F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

3 Trips Around the Pond

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It was a blustery 37 degrees out as 6 PAX gathered around the flag. Caused a lot of confusion on how to dress for the morning.

Warmarama: 30 Side Straddle Hop, 10 Arm Circles each way, and 15 Through The Tunnel. Tried a little music (burpees to Sting’s Roxanne), but the live version wasn’t doing it for the group so we wrapped it up and jumped into The Thang.

The Thang: Indian Run around the lake (skip Bear Crawl Bridge this go round) for warmup stopping at the first bench. 2nd time around the lake stopped at each bench for hot potato exercises: Merkins, Prison Merkins (new one for most of us), LBCs, squats, flounder pounders and made our way across BCB.

Bear Crawl Snake from the path to the opposite side walk. Tennis Court is locked up for the winter, so cones were set up to simulate the distance to each corner. Elevators at each cone, lunge on the short sides and gorilla crawl on the long: 10 Squats, 20 Merkins, 30 4ct Mountain Climbers, 40 LBCs.

Another trip around the lake stopping at the benches with hot potato exercises AMRAP for 45 seconds each. Burpees, WWII, Carolina Dry Docks, BBSU, Plank Toe Taps and Leg Raises.

Mosey back to the flag to finish up with American Hammers.

COT from Deuteronomy…teach your children to follow the path, don’t rely on others to show them the way.

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