F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Cool Grass and Starry Skies

4

Sixteen undeterred men broke through a crisp fall morning to warm up the hard way.

 

Thang:

COP

Invisible jump rope X 25

SSH X 10

Smurfjacks X 10

Helicopter X 15

Mountain climbers X 10

ATMs (15 alternating shoulder taps, 10 tempo Merkins, 10 Merkins OYO)

Copperhead squats X 15

Dying cockroach X 10

 

Speed Bump Run

Ascending burpees (add five) at each of five speed bumps – 75 total burpees. We added a half twist after every burpee. Between each speed bump alternate running and skipping.

 

25 pole smokers + 25 Merkins OYO

 

Mosey down the road until the trees block out the starlight, and it is so dark you cannot see your hand in front of your face. Partner up. One partner exercises down the road while other partner runs ahead to gate and back. Then partners switch. Exercises were Toy Soldier and Lunge walks. Repeato until everyone is at the gate.

 

Head to track. Partner up. Descending pull-ups (10-8-6-4-2). Wheelbarrow across the track. Ascending squat jumps, Bobby Hurley style (2-4-6-8-10), and wheelbarrow back.

 

Mosey to flag with option of Indigenous Person run.

 

One minute of flutter kicks OYO.

 

Abacus took us out.

NMS:

What an amazing way to start the day. This was a challenging workout for many of us, but YHC watched iron sharpen iron throughout. A few things especially stood out. Emoji and Guppy smoked through the speed bump run. Guppy really wanted to add a trail run to the mix, but YHC has enough trouble not getting lost when it is not pitch black. Mumble chatter picked up during the run to the gate. It is possible that in the darkness partners were switched multiple times, but somehow the group all ended up together. Opus was a rocket during his Indigenous Persons run sprints. YHC was thrilled to have FNG Brent (Pavarotti) join the group. Also, many thanks to Abacus for his heart lifting words in the COT.

 

Announcements:

Two-hour convergence this Saturday at Dogpile starting at 6:00 AM with 7:00 AM start especially for FNGs.

 

 

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