3 Davillians climbed out of their fart sacks on this somewhat cooler July morning to run around Green Acres the hard way. The SF was planted next to the flag pole and PAX got to work.
This is how it went down:
COP (ALL IC)
- SSH
- Split Jacks
- Merkins
- Arm Circles
THANG
Burpee Mile
48 burpees, 1 mile run. Done as 12 burpees, run 1/4 mile x 4.
Merkin MIle
25 merkins are completed after each 1/4 mile (Total: 100 merkins, 1 mile).
Mosey to the football field
Quarter Pounder
- Run to the 25 yard line – Complete 25 Merkins
- Run backwards back to the goal line
- Run to the 50 yard line – Complete 50 Squats
- Run backwards back to the goal line
- Run to the 75 yard line – Complete 75 Mtn Climbers
- Run backwards back to the goal line
- Run to the 100 yard line – Complete 100 SSH
- Run backwards back to the goal line
Al Gore-O-Rama
Squat 1/2 mile
25 quarts are completed after each 1/4 mile (total 50 squats, 1/2 mile)
Scout Run
Pax forms a line and set a decent to slow pace. The front man takes off forward in a sprint to a self decided time or landmark and then turns around and sprints back to rejoin the pax at the back of the line. 3 Rounds were completed for about a 1/4 mile.
AYG for 100 yards back to the SF
Numberama, Namerama, YHC took us out.
MOLESKIN
After LabRat’s Q last week that included mainly running, YHC decided we need to use the 200+ acre AO to fullest. So YHC “just felt like running”! The PAX seemed to enjoy the mosey around most of the park. Our run took us all the way to the back end of the park around the tree line.
It was great having Scully join us this morning and get to know him better.
MC was heavy most of the time since we had a small PAX. Scully shared about his trips with his family this summer. Emoji shared how much easier this was when he was in HS and college.
Emoji would like to note that he did finish today!
ANNOUNCEMENTS
- Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
- Emoji has is solo VQ tomorrow at The Creek
3 Comments
Great job today fellas!! See you next time!
Hill repeats for me today, but I almost posted. If I knew Scully was going to be there, I would have been a hard commit. Love that dude!
Love spit and emoji too, but I just saw y’all.
Spit all I can say is ouch and thanks! YES I FINISHED in spite of a severe case of aging. Thanks for an excellent beat down/run (the hard way)