Thursday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

RVA Takes the Reigns…”You’ll Thank Me Later”

2

Aye, eleven faithfuls and two FNGs successfully rolled out of the fartsack to face the #gridiron and posted for Richmond’s first Saturday workout without Q support from the LEAP.  How’d it go?  You’ll know tomorrow morning. You’ll thank me later for that.

There was some mumble chatter early on about Conspiracy being chipper.  That’s when the PAX realized they were in for a workout Here’s what they did:

The Thang:

Conspiracy Q

Run over behind the softball field
Quick disclaimer and welcome to FNGs
COP
SSH x 25
Mountain Climbers x 20
LBC x 20
8-count Body Builders x 10 OYO

Mosey to the soccer field, past some #SadClowns running laps on the track
Six Minutes of Mary
Half Situps x 20
LBC x 20
Ankle Reachers x 20
Dollies x 20
Flutter Kicks x 20
Rosalitas x 20
Bicyclers x 20

Mosey to the back baseball fields via a slalom through the bus loop poles.  CAUTION:  the poles don’t break away
On the bleachers:
Step-Up Right x 15
Dips x 15
Step-Up Left x 15

Q tossed to Loose Goose

Mosey to the soccer field baseline
Sprint to baseline and back, with merkins x 6 at the 50, 100, and 50
Bear crawl to the 40, sprint to far baseline
Crab walk to the 40, sprint to far baseline
Backwards run to far baseline
Karaoke L to the 50, Karaoke R to the baseline

COP in the center circle
Merkins x 12
Slow alt side lunges x 12
Imperial Walkers x 12
Burpees x 6 OYO

Mosey to the school wall…partner up!
Partner 1 in the people’s chair while partner 2 sprints to the cone and back.  switch.
Partner 1 in plank while partner 2 springs to cone and back

Q tossed back to Conspiracy

Mosey over to the playground…”We’re going to use the playground in ways it’s never been used before”
5 exercises, 30s each, 10s break between
– flapjacks
– inverted rows
– Furyk merkins right
– flutter kicks
– Fuyrk merkins left

Quick loop around the volleyball courts…caution for Toga…wooden bridge slippery when wet.

Back to the playground
6 exercises, 30s each, 10s holds between
– arms extended to sides, tiny circles forward
– tiny circles backwards
– arms extended in front, tiny circles inward
– tiny circles outward
– arms extended above head, tiny circles inward
– tiny circles outward

COT

Moleskin:

T-claps to all who posted today.  Intensity was there. Way to bring it!

And T-claps to Loose Goose for his Virgin Q!

Next workout: #NoTolls – Tuesday 5:30am at Huguenot Park

 

 

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2 Comments

  1. Looks like a great beat down Richmond. T-claps.

    @Loose Goose. That was a heck of a virgin Q. You sure you haven’t done this before? PS – Sweet nickname.

  2. Great workout this morning, men! I was energized the whole day from it.

    @Conspiracy left me a little thin on energy stores by the time he handed Q to me… Hope I can wash my hair tomorrow morning, though I’m not optimistic.

    Good times afterward at the coffeteria with @Donor Kabob, @Bleeder, @Chewie, @Earthworm and @Snowden — the “flight simulator” with pretend obstacles approach to teaching a teenager to drive is nothing short of perfect.

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