18 soldiers congregated at Huguenot Park for an SOJ beatdown that went something like this:
Short mosey (to wait for McRibb), circle up for a COP: SSH, DQs, Copperhead Squat, Tempo Merkins, FlutterKicks, BoxCutters (slow count at the end)
Mosey to North Soccer Fields for Merkin Ladder: run width of field, 2 merkins, run back, 4 merkins…repeato by 2s up to 16, repeat 16, then come back down. Plank-o-rama
Mosey to bleachers for Triple Check: muscle ups, dips, 40 LBCs (pace). Plank-o-rama
Partner up for Love Field: Partner 1 runs width of field and back to partner, Partner 2 Bear Crawls, swap…repeato, alternating bear crawls & lunges
In honor of 750 Jump Squats the week before, 25 Jump Squats OYO
Mosey to end of field, repeat Love Field going full length of field with same partner.
Abbreviated Beast: jump squats, box cutters, merkins
Mosey back to flag for 3 min of Mary: American Hammers, Hello Dollies (slow counting), 20 LBCs OYO
COT – Gumbo took us out
Today’s workout was not easy.
YHC had no idea that slow-counting the BoxCutters would lead to so much complaining. Wow.
The Merkin Ladder smoked many of the PAX, YHC included, so 15 min in and many of the PAX were gassed. #crowdpleaser
Don’t get into a bear crawl competition with McRibb unless you’re betting on McRibb. He & Gumbo completed Love Field before they could even start lunging. Respect.
Good to see Posh back out for his 3 post since his first last week. Keep up the strong work!
Sept 30 – F3 RVA convergence @ GridIron @6am + 7am
Bear Creek in Dec
Trail running training “opportunity” in Powhatan this weekend – see Hardywood
Hammers & Ales 10/7 – Viral helps Richmond Community Toolbank and Hammers & Ales is their big fundraiser of the year. BBQ from Buz & Needs & Stone Brewing beers for a good cause!