Thursday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Lucky Horseshoe returns, kind of

5

14 Strong Pax gathered on a perfect non-humid 40 degrees for a workout.

COP

Don Qioxote (20x), Helicopters (15x), Imperial Walkers (20x), Merkins (10x), Flutter kicks (25x).

Mosey to the amphitheater for:

1. Alternating Bunny Hop up/run down, Lunge up/run down, Bear Crawl up/run down. Done for 5 minutes total.

2. The Modified Lucky Horeshoe. Same 5 exercises as the lucky horseshoe (Merkins, Storm Squats, Scorpion Dry Docks, WWII sit ups, in place lunges) 20x each exercise, and 5 sets of 20 each in a ladder. However, unlike the lucky horseshoe, there was no running in between exercises. Instead each round was performed on the next higher step, with a run down to the bottom and back up after each round. Once finished, run laps around the amphitheater until everyone has completed.

3. Descending Dip ladder 16 down to 1 starting at the second to top step and ending at the bottom.

Mosey to the pullup bars for:

Partner pullups. Alternate pullups with your partner 1,2,3,4,5, then chin ups back down 5,4,3,2,1. A few last plank exercises including a memorable 6 inches.
Mosey back to flag via the stone steps.
YHC took us out.

Announcements–

2nd F at Ellwood Thompsons from 5-7 pm. Let Flashdance know you are coming.

There are a few spots left for the BRR, talk to TYA. It will be epic!

Moleskin:

Today’s workout was a mishmash of some of my favorites from Orville (bunny hops), Loose Goose (Lucky Horeshow), and Saab (Dip ladder down).

It was a quiet workout today without much mumblechatter, the Pax was either out of breath or in pain. We all agree the Lucky Horseshoe is tough without running. YHC was thankful to BT who prepared the laminated Lucky Horseshoe placard months ago.
YHC will also remember in the future to call on Bleeder when a very long 10 count is needed in a static hold (today it was 6 inches). Way to push us Bleeder. Swirly and Rosie were the first to finish the Horseshoe, and Swirly again was able to do the partner pullups without help. We’ll all get there someday!

Several of the Pax ran the monument ave 10k last week. Honeydo ran it in under 48 minutes. Solid work! He’ll be up with the fast RAMM group soon, I’m sure.

It was nice to have Hardywood back with us after an extended absence, and it was nice to see Guiness’s trademark bottoms up drinking gesture first hand in the COT.

It was a pleasure to lead you all today, men.

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5 Comments

  1. So much for Sippy’s running centric Qs- 45 minutes of pain in the Amphitheater and then hit the Pull-up bars,Aye. I am feeling that today, great Q! Glad to know the PAX is never safe from the Horseshoe. Also glad to have Guinness for Dogpile, welcome back.

  2. Great work, Sippy. I didn’t realize that I was catching my breath as much as I was during the running portion of the Horseshoe until now. Nice twist!

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