F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Not Charles Bronson, but Close

5

Thirteen of the faithful gathered on a fairly “slow-day” (at least in terms of numbers) at NoToll. The weather was crisp — so much so that there were groans upon first reclining in the plush grass. Johnsonville (YHC) took the Q, and this is what went down, more or less:

Warmup with 25x ssh, 25x scorpians, 10x merkins, 25x IWs, and 25x DonQuiotes.

Mosey to back parking lot. 10 burpees, then run the Four Square in the parking lot (run four laps around the perimeter of designated area sprinting side 1, then next time around sprinting sides 1-2, then next time around sprinting sides 1-3, and then next time around sprinting sides 1-4). Plank

Mosey to back right field. COP arm circles. 10 burpees, then run the Four Square in the back right field. Plank

Mosey to the back left field. COP under the light near the shelter — flutter kicks. 15 burpees, then run the Four Square in the back left field. Plank

Mosey to the front left field. COP under the light near the shelter — Boats/Canoes (WHITE DEER!). [FAKE NEWS ALERT ~ THIS ONE WAS PLANNED BUT DID NOT HAPPEN –> 15 burpees, then run the Four Square in the front left field. Plank]

Mosey back to SF. American Hammers.

COT with Viral taking us out

MOLESKIN:

We had some fast runners out at GridIron this morning (or else I was extra slow). Rosie gets special mention for having run there and back home. This was a workout of fairly constant cardio pressure, and several commented on how similar it felt to Saturday’s Charles Bronson.

There were comments about how much the Boat/Canoes and wheelbarrows Saturday hurt. (Mouth of) Wilson was particularly mumble-chattery this morning, even going so far as to attempt to shorten the duration of planks. I did not hear RammMan say a word this morning, but I have a feeling that he was quietly/silently criticising YHC with extreme prejudice.

Thanks for posting this morning! Jville

Announcements:
Hammers and Ales (click for link).
3rd F Bible Study Series at Gridiron starts Oct. 13. Arrive at 0645 to participate.
Prayers to Las Vegas victims and families, residents of Puerto Rico, and all those affected by those tragedies.

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5 Comments

  1. Good times Jville – thanks.

    For those of you doing the mile a day challenge, Rosie measured the second 4 corners and confirmed it as 1 mile of continuous running so you have that going for you…

  2. JVille-I was just trying to assist as you we’re engrossed in a legal story and appeared to forget we were in right hand high. Solid beating and I felt great after. I was a bit more vocal than usual. Thanks for taking the Q!

  3. Still feeling the effects of those sprints this morning. Thanks Jville. I’ll give you a heads up next time we do speed work at an AO with a track, there are a few options SOJ now. Would love to have you join us.

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