A PAX of 11 assembled for this morning’s version of #ThePunisheRVA. It went down like this:
Mosey to south lawn for initial COP – 25 x Don Quixote, 25 x Imperial Walkers, 20 x Arm Circles (forward and back), 20 x Ball Dippers.
Jog to the back soccer field for: High Knees over, Butt Kicker’s back, down and back twice more at increasing intensity.
Saunter around the school to the front parking lot for the Prison Cell workout. Pick a parking place for a series of exercises – all exercises completed within a single parking space.
Round 1 – Windshield Wipers for time, 25 x Prisoner Squats, 25 x Merkins, 50 x LBCs, 25 x SSH, and hold Al Gore until all are finished.
Round 2 – Bear Crawl for time, 25 x Side Lunges, 25 x Carolina Dry Docks, 50 x Flutter Kicks, 25 x Jump Squats, and hold Al once again.
Round 3 – Side Walk Plank for time, 25 x Lunges, 25 x Wide Grip Merkins, 50 x Freddy Mercury, 25 x High Knees, and Al.
Round 4 – Windmills for time, 25 x Wide Squats, 25 x Close Grip Merkins, 50 x Hello Dolly, 25 x Hop Forward / Lunge Back, and Al.
Round 5 – Crab Walk up and back for time, 25 x 180s, 25 x Wide Grip Carolina Dry Docks, 50 x Rosalitas, 25 x two count Mountain Climbers, and, once again, Al Gore.
Jog 30 feet to the ShovelFlag for COT.
Great attendance this steamy morning. Good to see Shortcut (Robert) from F3 Hotlanta – welcome brother. Good to see UTI this morning also (and the rest of you fellas).
PAX discussed various running options during the week in preparation for BRR – option this Wednesday at U of R and another trail run on Sunday near the James River.
Contact TYA if you want a slot for the October Rugged Maniac race.
TYA has invited the F3 Richmond crew to socialize at an open house he’s having next Monday – this event would replace our social event otherwise scheduled for next week. TYA can provide some details.
Regular schedule for the rest of the week. Sign up for Q slots!