Wednesday, October 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Sixty-six and twenty-one

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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.

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