Thursday, April 25
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»»I Brought a Friend…Her Name is Lindsay

I Brought a Friend…Her Name is Lindsay

6
By on Richmond, VA
  • When: 9/14/16
  • QIC: Gumbo
  • The PAX: Rosie, Lugnut, Wilson, Gumbo

4 SOT regulars, including 3 recovering BRR beasts, gathered in the gloom and darkness at SOT.  This time there was no solitude.  This foursome got after the morning and this is how it went down:

Mosey 1 lap around the track and circle up in paved area behind the end-zone for COP

COP – all IC

  • SSH x20
  • DQs (Abe Vigoda style) x10
  • Hill Billies X10 (Jville hop optional)
  • Arm Circles x15 (10 small, 5 large) – forward then backward
  • Merkins x10
  • LBCs x20

Mosey half-way around track to bleachers for first Lindsay – dips and muscle-ups

Mosey half-way around track to the other bleachers for second Lindsay – incline merkins and 2-count Freddie Mercuries

Mosey half-way around track to the bleachers for third Lindsay – box jumps (squats and step-ups used as alternative for sore BRR guys) and plank jacks.

Mosey back to COP area for extended Mary, including APDs, Flutter Kicks, Dolly, Rosalita, WWII situps, LBCs, Crunches with legs extended.

ROF x2 – first with merkins and second with werkins

Mosey back to the flag for COT and YHC took us out.

Moleskin:

As promised, YHC brought a friend to SOT this week.  Her name was Lindsay.  YHC wanted to keep the running and movement to a minimum and give the arms, shoulders and abs a good workout.  YHC wanted to give the PAX its money’s worth, and I think everyone got what they paid for today.

The PAX pushed hard through the Lindsays.  Sorry to Wilson for the plank jacks – I’m sure that didn’t feel good on the toe.  Way to push through.

Also, a movement began this morning to identify curbs in the darkness by shouting “Goldberg”.  It remains to be seen if this sticks.

Thanks for letting me lead this morning gentlemen.  Always a pleasure

Gumbo

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6 Comments

  1. Gumbo on

    Way to work this morning fellas. I’m impressed with all the BRR guys getting right back into the workouts. Respect.

  2. Swirly (F3 Corporate) on

    Sounds like a good Gumbo beatdown!
    Shouting Goldberg instead of curb is freaken awesome ….

  3. Rosie on

    Thanks for taking it easy on the running but I would have been ok if you left that 3rd round of Lindsays at home. Box jumps and plank jacks were a tough combo on the legs. Wilson almost had a Flying EH as an old neighbor snuck up on us in the dark but I think the muscle ups scared him into running away.