Thursday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

4 Corners Madness

7

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

COP
  • SSH
  • Don Quixotes
  • Arm Circles
  • Merkins
  • Flutter Kicks
  • LBC’s
THANG
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

Donkey Madness

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. 

MOLESKIN

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

ANNOUNCEMENTS

SPIT ON THAT!!

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