This Wasn’t a Running Day?

12 from DaVille posted on a cool August Friday morning for a beat down.

This is how we did it

Scout Run around the church to pick up the LIFO’s\

COP

• Two sets of 10 second toe toches
• 20 Side Straddle Hops
• 10 Four Count Merkins
• 20 Invisible Jump Rope
• 10 Smurf Jacks

THANG

11’s

• Merkins and Goblet Squats – Bear Crawl across the parking lot.  Start with 10 merkins, run back for 1 goblet squats.  Continue until 1 merkin and 10 goblet squat

4 Corners of The Church

•  Run to first corner – 10 Bobby Hurley’s
• Karaoke to 2nd corner – 20 Merkins
• Run backwards to 3rd corner – 30 Heels to Heaven
• Karaoke to 4th corner – 40 LBC’s

Partner Up

• 1 partner perform Skull Crushers on picnic benches while second runs to the far end of the field.  When partner returns, they switch.  Each partner performed 4 sets of Skull Crushers and ran 4 times.

4 Corners of the Field

•  Start at first corner with 40 Mountain Climbers
• Run to second corner – 40 LBC’s
• Run to third corner – 40 knee bends (Helix style)
• Run to forth corner – 40 leg scissors with feet 6 inches off the ground

Numberama, Nanerama, Wild Thing took us out

As I get in better shape this fall I hope to be leading from the front instead of the rear.  As always, it was my pleasure and a blessing to be able to lead these guys.

ANNOUNCEMENTS

• Reese Strong (9/16/17) registration is open.   We currently have 38 signed up but are hoping for 50.
• F3 RVA Crab Fest – Starts around 11:30 – 12:00 after Reese Strong at Circle K’s.  Let him know if you’ll be attending.
• First Thursdays is coming up – discussing playing basketball and heading to Kreggers afterwards.