Thursday, December 8
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Staying Alive !

8

15 strong came out on this crisp December morning to take on Dogpile!

COT

20 SSH, 10 Hillbilly’s, 10 Russian Solder, 10 windmills, 10 arm circles, 10 burpees

Mossy to the Pull up Station ๐Ÿ™‚

3 sets @ the pull up station – ย 5 over hand, 5 under hand, 5 hanging crunch, 5 dips, 5 decline merkins

Mossy over to Love Hill ๐Ÿ™‚ partner up – run love hill to the top ย along with – walk out merkins, lunges, & burpee broad jump..

Mossy over to the field for what was intended to be a triple check but turned into a discount double check !

Run up and back on the field – LBC”s, and slow bending squats.

Mossy to the circle for – Staying alive and a ring of fire

partner up partner 1 on all fours partner 2 chest on partner 1 back and spin around 10 times.

Finish up with a ring of fire – 10 merkins

Mossy to the Flag!

Moleskin:

As in normal fashion YHC arrived early to Dogpile planted the shovel flag and waited in anticipation for the rest of the pax to arrive. YHC was thrilled to see such a good turn out. Big thanks to Circle K for being the official time keeper today as YHC no longer has his cheap work out watch and has learned not to carry his phone along during the workout!! Congrats to the pax for attacking the pull up bars (Splinter, Rosie, Fudd took it to those bars – atta way fella’s)!

Love hill was about as dark as I have ever seen it (even with Sippy’s light). Very glad all of us made it up safely. Chum we gotta teach some of the pax what a walk out merkin is ๐Ÿ™‚ Love Hill is no joke so props to everyone for taking the hill!

Discount Double Check : All I have to say is – Wow way to push it Aisle 5 – I love the effort my man! You lead the way helping all of the pax finish that exercise strong..

Okay so the Staying Alive did not really work as I had envisioned …. To many Basketball players there this morning ๐Ÿ™‚ I am determined to bring this exercise back so y’all will see it again. YHC will prepare more time for demo and instruction. Chum I’m so glad to know there is another former wrestler in the group besides me – we will teach the pax Staying Alive together…

Welcome Olsteen, and Rockfish we hope to see you both again soon.

Great workout guys. I’m blessed to be part of such an exceptional group of men. I wish you all a wonderful Holiday season and I will see you out there in the gloom – (That you can bet on)

Swirly

Announcements : Offshore could use some help moving a piano – yep I said piano…. So contact him if you might be able to assist this coming Wed.

Normal work outs – Monday – Thurs. Bring a kettle bell or dumbbell Monday – Bleeder is going to bring the pain @ The Punisher!

Saab – VQ on Thursday – Christmas Eve – looking forward to it Saab.

No Friday run this week – Merry Christmas!

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8 Comments

  1. Thanks Splinter I hear ya bro …. Maybe we can team up and do a suicide – staying alive Q !
    Appreciate it Wilson – you were your usual self and crushed it – well done!

  2. Great Q Swirly! I’m feeling the burn down my arms and back. Thanks to Chum on the tip – RentalWorks was open and had a piano mover available so I think I’m set. Welcome Rockfish and Osteen.

  3. Nice work, boys. One of these days I will get Swirly-Q’d, but it wasn’t meant to be this time. Good to see more pull ups after Offshore’s Thursday bestdown.

  4. Swirly Q – that beat down was felt for days. Nice job! I’m looking forward to your next one.