Thursday, October 29
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Leisurely Sunday Morning

1

Four Pax posted this morning a SlothHill to get some roadwork in and get the blood pumping a little before Church. YHC was still a little sore (feeling the effects of the 2b tasks during Field of Dreams yesterday and the ever present Achilles tendonosis) so it was good to get moving and work thru the pain.

Warmarama

Side Straddle Hops    20   IC

Merkins.                       25.  IC

Abe Vigodas                20   IC

Arm Circles                  15 forward, 15 backward

LBC’s  35/Leg Raises  14/Plank  30 sec  (Ab Challenge done for the day)

 

The Thang

Slow mosey around the lake with stops to pick up a pearl at each bench along the way. Pearls were Dealer’s Choice. Can’t remember them all (there are a LOT of benches), but here are a few…25 reps each of Merkins, LBC’s, Dips, Incline Merkins, Air Squats, Dips (again), Lunges, … Construction blocked our normal route so we had to take a detour along the road a nd thru some parking lots. Luckily McGruff and Cowboy seemed to know where they were going so YHC gladly let them lead the way (and the rest of the day as well). 3/4 the way around the lake, we quite literally took the high road and followed the path along the ridge to the top of Stinkhill where we found one more Pearl of 45 second Planks and then converged on the City Seal for two rounds of Dealer’s Choice Rock Olympics: curls, thrusters, OH press,  triceps extensions, goblet squats, more curls, bent rows, OH press w/ alternating sides (not necessarily in that order). Still had some time left so we threw in a round of clock Merkins (10 reps at 12, 3, 6, and 9 o’clock) that turned out to be a lot tougher than YHC had envisioned, and then headed down the back stairs to the Flag.

 

Mary

25 WWII Situps, hold 6″ (opening, closing, and flutter kicks on command)

 

Counterama/Namerama

BOM

 

Great start to the day,

Scully

 

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