5 Davillians broke away from their eclipse hangover to enjoy a madness this morning. The SF was planted and the PAX got to work.
This is how it went down:
Scout Run to the cool spring track
- Don Quixotes
- Arm Circles
- Flutter Kicks
Four Corners Madness
Round 1 (Track) (Run between corners)
- Burpees x10
- 2 Count American Hammers x 20
- Pull ups x 10
- Merkins x 20
Plank for the six
Scout Run to the tennis courts
Round 2 (tennis courts)
- Donkey kick x10 (lunge to next corner)
- 2 count Mtn Climbers x20 (bear crawl to next corner)
- Heels to Haven x10 (lunge to next corner)
- LBC’s x20 (bear crawl by to the start)
Al Core (including 10 count hold of Helix squat) for the six
Scout Run to the bus loop
Round 3 (bus loop) (backward run between the corners)
- Incline Merkins x10
- Decline Merkins x20
- Gas Pump x10
- Dips x 20
Plank-o-rama (including slow elbow plank 10 count from Circle K) for the six
Scout Run to the soccer field
Round 4 (soccer field) (run between the corners)
- Carolina Dry Docks x10
- Rosalita x 20
- 2 count Freddie Mercury x 10
- Squats x 20
Short Scout Run to the back wall of Atlee HS
Complete 4 sets of donkey kicks and then BTW for the six between each set. Sets were as follows: 10, 15, 20, & 25 reps.
AYC back to the SF
1 MOM include Freddie Mercury and American Hammers
Numberama, Namerama, The Carpenter took us out.
YHC show up decently early to find Circle K already in the parking lot. The lot was dark since it seemed they the light pole’s light bulbs were out. The Carpenter asked YHC if he planned a total eclipse by turning the lights out. Sadly YHC does not have that sort of power. By 5:26 the whole PAX had arrived and made YHC wonder where Lab Rat could be (after he had told YHC and Circle K he would be there this morning)???
The PAX seems to enjoy the Scout Run. They noted it’s a good change on how to get from one exercise location to the next. When we circled up for the COP, Circle K noted this was the oddest looking circle he had every seen. It’s hard to make a circle with 4 guys and one in the center.
The PAX seemed to catch on into the theme of the day pretty quickly and they all crushed it!
Mumble Chatter was mainly about catching up with The Carpenter on his trip and a comment from Circle K about halfway through: “Damn you Spit and your four corners!!”
They ask for it and YHC gave them a change in pace with Donkey Kick sets. After that the PAX was spent!! YHC actually just decided on the spot to add that since we more time. Sometime it hurts to finish to quickly.
Miles traveled today: 2.25; for those participating in the monthly challenge
- Reese Strong 5K 9/16 – Click this link to sign up: https://runsignup.com/RaceGroups/4045/Groups/386047
- F3RVA Crab Fest 9/16 (right after Reese Strong) Circle K’s See Pre-Blast
- Convergence on 9/30 – Be ready for a hot potato
Great job fellas! Thanks for letting me lead you this morning.
Sorry to have missed so many regulars today!
Great Q Spit. Finishing with the Donkey Kicks was a kick in the *&^%.
Sorry to bail, but picking a kid up at 11 is not condusive to getting up at 4:45. Looking like a rough week for LR.
This Q was a first-class SMOKER. We were all gassed by the end (and letting out gas!). Well done, SPIT.
Maybe see you at Green Acres this week? No has signed up to Q yet so maybe turn into a running Q.
I knew I completed my mission of a good beat down when you collapsed to the ground at the end!