Seven of the faithful posted a #GridIron last Saturday morning. Johnsonville plated a shovel flag, and WhiteDeer assumed the lead and commenced a workout along thise lines:
Stretch a rama
Walk on Toes – Walk on heels
Walk with high knees
Walk with high knees and arms
Inch worm – with a merkin
25x don quiotes
25x imperial walkers
COP for 6 minutes of Mary (flutter kicks, LBCs, Dolly, Rosalita, Freddie Mercs, American Hammers, Protractor, Alabama prom dates)
elbow plank and hold
9-count burpees in pan pax cadence
mosey to blacktop near top field
elevens with Burpees and Merkins
Mosey to pillars
25 pole smokers, 25 squats, 25 merkins, bear crawl 4 poles
rinse and repeat 4 times, finishing with 100’ bear crawl
This backblast is late because WhiteDeer had technical troubles posting. YHC (Johnsonville) jumped in to help and to get this done, but the foregoing unfortunately lacks some typical detail.
It was great having Hawaii-5-0 visit us with his dad, Don Ho — a local Richmonder. We hope that Don Ho continues to join us on Saturday mornings (and/or any of F3Richmonds other workouts).
Great job getting through WhiteDeer’s core-intensive workout!