Three amigos rose to greet the dawn of a new day. It went a little something like this.
COP: SSH, Imperial Walker, LBC, FM, Merkin X 20
Easy As123: The exercises in order: pull-ups, burpees, WWII situps. 5 Rounds total. Reps per round 5 10 15, 4 8 12, 3 6 9, 2 4 6, 1 2 3
Triple Check: Runner, flutter kicks, jump squats. To make this a little more fun the runner carried a ran down the hill and back up. Fun times.
Rock N Roll, The Hard Way: Each man grabs a rock. Starting at the top of the park, follow the service road down to the pond, go around the pond and all the way up the Hill of Ill Repute. Approximately 1.5 miles. This run is to be completed while carrying a rock. At each lamp post perform one of the following; merkin, squat, overhead press. The first quarter of the run reps were to 10. 2nd quarter to 8. 3 quarter to 6. 4th quarter to 5.
Ring of Fire – Strict WWII situps, Helga X 20.
COT – Namerama, numberama, Swirly lead us out.
Notes: Helga is the name of Rosalitas dirty sister. The Helga is a combination of Rosalita and Heels to Heaven.
News: Flashdance is leading HHDH this month, see him for details.
Get a shirt and karma for $25 at the Earth Day 5K. http://www.viridiant.org/event/2017-richmond-earth-day-5k-race-without-a-trace/