20 F3 Regulars arrived in the gloom for a beat down at 45 Minutes of Mary
15X Imperial Walkers
2 x 15 arm circles
Mosey to Tennis Courts
Bleeder Sprints – 50% 75% 100%
Bear Crawl length of all four courts
Tree Line 11s Merkin – Werkin — Crabwalk/lunge between trees
Tree Line 11s Knee bend – Box Cutter — Bear Crawl/ Lunge between trees
Tree Line 11s Board jump Burpees – Crossed Leg lift — Run between Trees
Mosey back to the courts
Bear Crawl Length of all four courts
Mosey to Wall
Chicken Pecker Fire
Mosey back to VSF
COT DK took us out
As we enter the COP, YHC ran through the normal list of exercise prescribed, when a LIFO arrived looking quite like a Cat burglar; No one questioned him about his whereabouts the prior 12 hours.
Special thanks to Circle K introducing the PAX to Chicken Peckers yesterday during his Q at WDOg, The Chicken Pecker Fire seemed to pick up speed as it went down the line; YHC will make note that a PAX of 20 is the absolute max for that exercise.
Viral was describing his time out of F3 with travel and time off, good day to come back!
Hampton Roads 1 year BDAY – 11/11/2017
Charlottesville 4 miler – 11/12/2017
Breaking Bread this Sunday 10/29/2017 – See Circle K for details.
What’s left of Bleeder out