21 returning PAX and 1 FNG braved the FSAck to partake in a mid-September 45MOMM beatdown that went something like this:
Long mosey around full perimeter of AO
COP: SSHs, DQs, Russian Soldiers (slow count at end), Merkins, Freddie Mercuries, Box Cutters (slow count at end).
Eagles&Giants&Cowboys fans do 10 Burpees OYO, others do 50 LBCs OYO
Short mosey to curb for Curb Crawl: up to 5, repeat 5, descend
Mosey to middle soccer field on big field for Ladder Time
1) Lt. Dan Ladder – run width of field, 2 squats, run back, 2 2-count lunges. Repeato, increasing by 2, up to 10, repeat 10, descend, decreasing by 2
2) Same sequence w/ Merkins + Squat Jumps
Circle up for 5 Minutes of Mary: Flutterkicks, APDs, Hello Dollies (slow count at end), Rosalitas, American Hammers
Mosey back to VSF. Circle up quickly for Bob & Weaves, 10 to right + 10 to left
COT – Bleeder took us out
Good work this morning, men. Ladders are soul destroyers.
Respect to Hardywood and “David Robinson” Marv for performing the burpees as fans of the Week 2 NFC East losing teams. Hail Victory!
YHC felt the PAX’s appreciation of slowing things down at NoToll on Tuesday and thought it was only appropriate to spread the love across the Rivah this morning.
Pucker delivered a solid compliment to YHC when he noted that the Lt. Dan Ladder silenced all mumblechatter. Hardywood crushed both ladders…well done, sir.
Saab pulled his best Wilson by fast counting the cadence count as YHC slowed down the Hello Dollies.
Welcome to FNG Pyro, whose name comes from a story of almost burning down Shakedown’s house…and actually burning down his own house. There was deliberation after Pyro & Shakedown departed as to whether or not the fire in the story was a real fire OR if the fire was simply a psychedelic dream following a long strange trip down Shakedown Street. I guess friends that burn together, stay together. Welcome!
Sept. 30 – F3 RVA Convergence @ GridIron – 6am & 7am workouts
Trail run in Powhatan this weekend – see Hardywood or TYA