F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Dude, Where’s My Flag?

4

Seven strong for a warm, clear Monday morning that went like so:

Mosey from front parking lot around to the bus circle for the COP – 15x Ball Dippers,15x Hello Dollys, 15x Carolina Dry Docks, 15x Don Quixotes, and 15x Imperial Walkers

Jog to front field for running warm-up including 30 yards (the width of the school building) x 2 High Knees, 30 yards x 2 Butt Kickers, 30 yards x 2 at 60%, 30 yards x 2 at 70%, and 30 yards full go.

Jog to front parking lot for Clock workout – 12 stations along the parking lot with 60 of each of the following:  Prisoner Squats, LBCs, Merkins, Wide Leg Squats, Flutter Kicks, Windmills, Alabama Prom Dates, Lateral Hops, Walking Lunges, Reverse Curls, Single Leg Deadlifts, and 60 plus paces around the traffic circle.

Finish with a Burp Circle – circle up in COP with one member of the PAX completes 5 Burpees while the other members plank walk back and forth.  Following Burpees, jog around the circle and return to your spot – next member completes same exercise until done.  Finish with 60 LBCs and 30 seconds of elbow Plank.

Moleskin:

YHC used a Weinke today and proud of it.

Fudd returned to the U.S. of A. from Greece – Fudd needs to return a mini-flag to Wedding Singer, so Singer can take it to France and complete Merkins with the locals whilst wearing a black beret.

Good start to the week.  Missed an opportunity to geek out with it being May the 4th Be With You today.  We did complete some Imperial Walkers.

Thanks,

Chum Bucket

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4 Comments

  1. Wedding Singer on

    the 11:00 hour exercise I was something along the lines of the tipping bird. According to the interwebs, drinking birds, also known as insatiable birdies or dipping birds. Your Q, your pick. Or one legged ball dippers is available.

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