15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning. Sunny & 70…low humidity. Here’s how it went down.
Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats
Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears
Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO
Mosey to baseline for Deconstructive Burpees 11’s-style (squat + thrust + squat jump = burpee):
11’s: Squat + Russian Twists (run between trees)
11’s: Thrusts + Freddy Mercuries (alternate forward lunge and bear crawl between trees)
11’s: Squat Jumps + LBCs (run between trees)
Mosey to Flag for 75 seconds of LBCs
Cheers to YHC’s 13-year-old nephew for being dragged out of bed on his summer vacation to experience F3 as an FNG. Rohawk (Red Mohawk) is always welcome back any time. You did your uncle proud!
YHC would explain the title of this post in greater detail, but Rohawk and/or Rohawk’s parents might be reading it. Questions?…ask Pommel Horse.
Regular workouts this week + Sunday run on Buttermilk and North Bank trails: meet at Byrd Park pump house at 7am…bring water.