Eight posted for this morning’s #ThePunisheRVA under a clear sky and 66 degrees – effectively 70 and sunny.
The Thang:
Slaughter Starter – 20 Burpees OYO
Mosey to school sideyard for COP – 25 LBCs, 25 Imperial Walkers, 15 Forward Arm Circles, and 15 Backward Arm Circles.
Jog to grassy knoll near school entrance – High Knees about a third of the way around the knoll and lunges the rest of the way. Plank and wait.
Jog to front schoolyard for Super Twenty-One (thanks NC). Start with one Merkin and follow with one WWI Sit-Up (aka Supine). Follow with two Merkins and two Sit-Ups. Add one per round until 21 are completed. Break after round 5 for 21 Slow Squats, after round 10 for 21 Side Lunges, after 13 for Mountain Climbers, after 16 for Alabama Prom Dates, and after 19 for Crab Cakes.
Mosey a short way in the direction of the parking lot for a yoga / stretch medley – Child’s Pose, Cobra Pose, Downward Dog, and several hip stretches.
Return to ShovelFlag for COT.
Moleskin:
We traded humidity for dew this morning. There were no complaints.
Significant Tomato traffic this morning.
TYA has a couple of open Rugged Maniac slots – race is 10/10/15. BRR is full.
Regular lineup of workouts this week. Several run options also.
1 Comment
Nice Q Chum ! Upper body and abs baby!