Thursday, November 26
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Like a White Deer, Q’ing for the Very First Time

2

Six of the faithful posted for a late-Saturday morning workout at/near Pouncey Tract Park. White Deer took the Q and this is what went down, more or less:

COP warm up:
Walk on Toes – Walk on heels
Walk with high knees
Walk with high knees and arms
Duck Walk
Inch Worm
Inch worm – with a merkin

COP:
25x SSH
25x Don Quixottes
25x HillBillies
25x Imperial Walker
__x Squats
__x Seal Jacks

COP:
__x Flutter Kick
__x LBCs
__x Freddy Mercury
__x Dying Cockroach
__x Dolly
25x Alabama Prom Date

COP:
Long Elbow Plank
__x Pointing dog
__x Merkins
__x Tempo Merkins
__x Diamond Merkin
8 Count Burpees

Elevens with Burpees and Merkins
Elevens with Carolina Drydocks and Squats

Partner up:
25x Pole smokers
25x Partner leg tosses
Wheel Barrow

COP:
Bearcrawl ring of fire
10x Merkin ring of fire
Dips

COT

Moleskin:

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