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

No More MERKINS for You…

4

6 SOT regulars posted this morning in the not-so-gloomy gloom of SOT for a little hump day beatdown, YHC planted the flag, took the Q and off we went, starting with a mosey to the track and 1 lap around, then circle on the asphalt platform at the end of the track for COP.

COP (all IC) – SSH x25, DQ x15, Imperial Walkers x15, Copperhead Squats x15, Arm Circles x15 (10 small, 5 large) forward then reverso, LBCx x20, Flutter Kicks x20.

Mile Triple Check – split into groups of 3 and do 4 rounds of the following (to get a full mile in) – one Pax-member does box cutters, second Pax-member does squat jumps and third Pax-member sprints 1 lap around the track.

Pole-smoker Indian Run – mosey to the poles across the track and grab a pole.  Hold 6-inches while end-guy does 7 pole-smokers and then runs to the other end…watch out for the ants or chiggers? Carmen…

Mosey up to the tennis court for some tracers across all 4 courts – following the leader…YHC.  At the end of the court pause for 25 SSHs IC then tracers back and 25 SSHs IC at the other end.

2 MOM – APDs and Mariah Careys

Mosey back to the flag for COT – number-rama, name-a-rama and YHC took us out

Announcements:

  • Wilson mentioned that there last week while he was in Charlotte 4 or 5 guys at the workouts had recently become unemployed.  Let’s keep those guys (and others in F3 dealing with life obstacles) in your thoughts and prayers.
  • VQ week June 26 – sign up
  • C-ville still looking for a Q and some clowns for this Saturday – see Lab Rat

Great work today guys.  YHC had to declare a Merkin holiday at SOT today after Offshore’s punishing merkin and bear-fest at Heartbreak Ridge.  YHC’s right should was toast…of course it has nothing to do with throwing 3 rounds of BP to 12 10 year olds on Saturday and Sunday – had to bring the heat to a few after they got a little big for their britches!

Great to have Carmen SanDiego back out today – way to push through.  Hope you got rid of the ants/chiggers that attached you during pole-smokers.

Shawshank was on fire during the triple check – way to work young man.  Proud to be your uncle and to watch you work and grow!

Have a great day men,

No more Gumbo for you!

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4 Comments

  1. That 1/4 mile run was just painful. I kept hearing Honeymoons footsteps behind me! Thankfully I did not have Shawshank chasing me down! I enjoyed the fun competition today. Well done Gumbo!!

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