9 DaVille Faithful showing up on this lovely sunny and 70 (27 and cloudy so close enough) Valentine’s Day for a personal beatdown they requested (they just didn’t know it).
This is how it went down:
Mosey to the track next to Cool Spring ES
YHC made a declaimer that all exercises today will be ones that the PAX requested on FB earlier this week.
-SSH IC x 25 (would have been 100 if The Carpenter had posted)
-Copperhead Squats IC x 20
-Crab Cakes IC x 15
-Merkins IC x10
-Arm Circles IC x10 small x5 big reverso
Mosey to the pull up bars
Burp Up Special: Pax split into two group first group completed Burp ups x2 and second group completed x10 dips. Groups switch then rinsed and repeated with Burp ups x4, x6 and Dips x15, x20
Mosey to the bus loop
Descending curb crawl: Bear crawl between curbs perform 6 merkins, bear crawl back 5 merkins. Repeato until perform 1 merkin.
Mosey to basketball court
Burpee Suicides: Suicides but completing one burpee at foul line, 2 burpees at half court, 3 at foul line, and finally 4 endline
Mosey to the wall
Triple Check: In teams of three; One member completes donkey kicks, second member bear crawls to three member (about 100 ft) who completes Burpees. Counties until 3 sets are completed
Touch a tree: In teams of two; one member completes Balls to the wall while second member touches 5 trees. Switch then repeat with touching 10 trees
Mosey to front of the school
Tunnel of Love: While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Repeato until the Pax reaches the the shovel flag
YHC took us out
As YHC noted at the beginning since today was V-Day it was only fitting to share some love with the PAX. YHC posted on The F3 Mechanicsville FB Messager asking for the PAX to give their 3 favorite types of exercises (and by favorite YHC means the ones that the hardest for you). Here were the answers:
-Running (PAX ran about 1.75 miles)
-Burpees (completed about 50 to 75)
-Pull Ups (completed 12)
-Bear Crawls (completed this twice)
-Donkey Kicks (check)
-Balls to the wall (check)
-100 SSH (Carpenter couldn’t make it so this became 25)
Other exercises were added to fill in the gaps
Mumble Chatter was centered around LabRat complaining he didn’t bring warm enough gloves and the kettle bell workout tomorrow.
Shout out to Putt-Putt for posting consistently posting twice a week and pushing through this workout.
-Mechanicsville New Kettle Bell AO begins tomorrow at Washington/Henry ES. See LabRat if you need a kettle bell
– LabRat is taking donations for a homeless shelter kitchen dinner next week that a member of his church is leading
SPIT ON THAT!!