13 apparent fans of Jock Jams brought their game faces to Mary Munford Park to test themselves and share their good attitudes and cheer with their fellow PAX, as well as the neighbors.
Mosey to somewhere on the soccer fields.
Merkins x10 (after brief form discussion)
Russian Soldiers x20
Mosey back to the shovel flag area.
The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at the 33 minute mark.
Lap 1 around the track*
MericansX20, Storm SquatsX20
MericansX20, Storm SquatsX20, Scorpion Dry DocsX20
MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20
MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
Lap 8 WW2 SitupsX20, LungesX20
Lap 9 LungesX20
*Special assignment for Toga to stop and listen to friendly neighbor.
COT & record how far each PAX made it in The Lucky Horseshoe.
– New Belgium Bottom to Tap 3-miler on 10/17: We’ve been invited to participate in the race and have a tent to pimp F3, plus discount race entry fees. Contact Doner Kebab if you’re interested in doing the race or in helping to man the tent before/after the race.
– Blue Ridge Relay happening for 12 of the Richmond F3 PAX on 9/11
Well done today, men! This is certainly a tough workout, YHC is feeling the soreness all over, especially after following up J-ville’s Ciabatta & sprint laps on Tuesday. This is a good gauge for how much your fitness has improved since the last time we did the same workout. Thanks for the opportunity to lead today.
YHC knows there were some eye rolls today, but Merican/Merkin form is important to avoid injury and to get the most benefit. Dredd & OBT have even posted a Youtube video to preach the same
We almost made it a full year without the police showing up, but broke that streak today, so set the counter to zero. Not a whole lot else that I can say that hasn’t already been said in/after the COT (or will be said in the comments below) about this one… I do see the point that we could be a bit quieter for the neighbors and thanks to TYA for heading to the Principal’s office today to square away “official” permission.
Here is the log of how we each fared today (last completed lap/last completed exercises)
Fudd: VICTORY LAP!
Quick Draw: 9/9
Best Shot: 6/Lunges
Chum Bucket: 10/10
Loose Goose: 7/7
Brain Tumor: 9/9