F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Three-Headed Monster at SOT

3

It must have been a rough fantasy football draft last night as it kept the entire New Market crew away from SOT this morning.  No matter, 3 veterans shook off the covers and rose to meet the gloom with energy and enthusiasm.  It went a little something like this…

Short mosey to the opposite parking area for COP just in case there were any LIFOs…skip disclaimer and jump right in:

  • SSHs x20 IC
  • DQs x10 IC
  • Helicopters x12 IC
  • LBCs x20 IC

Mosey to the track for Four Curves on the track.  Round 1 – 5 Burpees in the curve, run the straight away to the next curve and 25 merkins, run the through the curve to the beginning of the straight away and do 5 Burpees, run the straight away an complete 25 merkins in the final curve.  Plank for the Six.  Round 2 – same thing but do 10 2-count flutter kicks instead of merkins.

Mosey to the bus loop and grab some curb for curb crawls.  Bear crawl to opposite curb for 1 incline merkin; crawl bear back for 2 decline merkins.  Increase up to 5, then back down to 1.

Mosey to the benches in front of school for 5 minutes of box jumps.  Perform as many box jumps as you can in a minute.  Plank-o-rama and Mary (LBCs, APDs, Flutterkicks) for rest between rounds.  Complete 5 1-minute rounds.

Mosey back to the side of school for Triple Check – BTTW/People’s Chair, Box Cutters, Run to tree

Mosey back to flag for 3 MOM – American Hammers, Freddie Mercuries, Hello Dolly.

COT, number-rama, name-a-rama and YHC took us out.

Same announcements — Convergence coming up on 9/30 at GridIron (0600 workout and 0700 workout – come early and stay for both) and ReeseStrong 5k and Crabs (9/16)

Timberwolf needs to get on to the Q Sheet — if nothing else to save the SOJ guys from another Sparky Q.

Where’s the Ghost Flag??? TT – put it up for grabs boys!

Well done this morning McRib and Carmen – way to push through.  It was a pleasure to lead.

No more Gumbo for you!

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3 Comments

  1. Nice job Gumbo! Those box jumps were crushers on my quads. Good times and great weather this AM.

    Way to work Carmen and thanks to Gumbo for leading.

    McRib

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