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

The opposite of hills

4

3 PAX opted for a completely flat AO to start their week off right at Punisher. Weather was literally perfect for a start of summer beatdown:

COP – SSH, Merkins,  Crunchy Frogs, Flutterkicks, Imperial Walkers, Don  Qs.

Run up Hermitage, Burpees at every tree until end of school. Mosey to benches- 20 Dips, 10 RL step ups, 10 Derkins, 10 LL step ups. Repeato. 3rd set change to box jumps from step ups.

Mosey to Basketball court. Suicides just running. Then add exercise per suicide. Go 5, 10, and 15 reps.  1st Merkins, WWII situps, Carolina DDs, finish with Burpees. For the CDD lap the PAX bear crawled instead of ran.

Elbow plank for 1 min. Mosey to front of school. 20 Donkey Kicks, run to Laburnum – do 10 Merkins. REPEATO x3.

Mosey back to flag, did parking lot lap, then 5 min mary- LBCs, Box Cutters, 1 min plank, Flutterkicks. One more lap around lot then COT. Spinter took us out.

NMS- YHC was not sure how many PAX would avoid Punisher the day after a Major as his beatdown after the Masters was so effective. Alas there was no golf meltown to base a theme, unless you count the fact Splinter was feeling the effects of 2 days of living it up at Oakmont. Way to post when not 100% and push through.

Seriously good work south of the river at Batteau PAX, looking forward to making it out there soon.

Share.

About Author

4 Comments

  1. Honey Do RVA on

    With the clock at 5:26 and only myself there I had already begun to fashion the BB in my head, where the Thang would consist of a list of exercises that would appear impossible to accomplish in a day, let alone in 45 min. Thanks for posting Splinter if only to keep me honest. As a plus I enjoyed being the strongest in the PAX, even if only for a day…

Leave A Reply