Wednesday, November 25
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Downhill Slide from 30….Weeeeeeee!

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Arise!  Nine #Faithful join the PAX on this chilly and frost-covered morning.  30F reads the Mg, but that doesn’t stop the PAX from leaving their marks everywhere….literally…as the PAX used their back-side to thaw out oh-so-many spots in the AO.

The Thang:

Mosey over to the southern end of the track.
25 x SSH
20 x Imperial Walkers
15 x Squats

Mosey over to the center of the soccer field.  Commence the downhill slide from 30…starting with 30 reps, all the way down to 1 rep.
30 x LBC
29 x Flutter Kicks
28 x Hello Dolly
27 x Rosalitas
26 x Criss-cross
25 x Squats

Mosey over to the bus loop.  Slalom the posts, then the People’s Chair on a post.  Repeat x2.  Mosey over to the pull-up bars (just to say hi):
24 x LBC to the right
23 x LBC to the left
22 x Russian Twists
21 x Plank Up/Plank Down

Mosey over to the tennis courts.  Q fakes suicides, but throws down:
20 x Lunges (on each leg)
19 x Mountain Climbers
18 x High Knees (actually length of 4 courts)
17 x Crab Dance

Mosey off the courts into the nice fluffy frozen, brown grass:
Cackalackia Choo Choo – PAX in plank and each person jumps over the legs of entire PAX.
Tunnel of Love – PAX in plank, and each person army crawls under the entire PAX.
16 x Rower Situps
15 x Burpees (full 6-count burpees….none of those old 4-count burpees)

Mosey over to the front of the school.  Triple Check – Teams of three.  Rotating through People’s Chair, Plank and 100m sprint.  OBT adds in some Air Shoulder Presses.

Mosey over to the eastern end of the soccer field:
14 x Ankle Reachers
13 x Cobra Twists
12 x Power Lunges
11 x Freddie Mercury’s
10 x Peter Parker
9 x Squat Jumps

Mosey over to the western end of the soccer field:
8 x Dive Bomber Pushups
7 x Suitcase Fold Ups
6 x Wide Grip Pushups
5 x Left hand high Pushups
4 x Right hand high Pushups

Mosey over to the football field – 2 yd line:
3 x 4-count down, 1 count up pushups
2 x 1-count down, 4 count up pushups
1 x 1 minute plank

From the Gloom:

– The PAX rocked this workout!  Not an easy workout, but no one gave in to the pain.  Nice job!

– Lots of second-guessing of the Q.  OBT thought we would blow through the workout…Cousteau thought the workout would run long.  As it happened, it was exactly 60 minutes.  Right on!  Not to mention a few comments about the Q self-smoking after R/L LBC…  Fear not PAX…this Q always has some in reserve (though he probably cut it a little close).

– Due to a fumble, no shovel flag was planted…..Hmmm, we’ll have to work on this.

– Wilson was looking for a few more burpees.  I’ll make sure you get a few more next time 🙂

– Next Workouts:
#NoToll – Tues, 5:30am – Huguenot Park
#45MinutesOfMary – Thurs, 5:30am – Mary Munford
#RAMM – Fri, 5:30am – Mary Munford
#GridIron – Sat, 7:00am – Pouncey Tract Park

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