F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

HPQ

2

Four Pax arrived early to the AO to start their week right.  No one signed up, so we had a Hot Potato Q (HPQ).

Swirly led off with the COP–SSH, Don Quixotes, Helicopters, Imperial Walkers, LBCs Merkins (10x).  Mosey over to the tennis courts for a merkin 4 corners.  10x Merkins, 10x hand-release merkins, 10x Werkins, 10x Clerkins.  Everyone stays together, and the circuit was done 4x.

Sippy Cup led the PAX over to the rock pile.  Eeach PAX grabbed a rock and carried it  back to the tennis courts.  Elbow plank with rock on back while partner does double-wide court suicides.  Flip.  Done a second time with regular plank.  Then 16x crossover merkins and, on the grass, 25x Tenderizers.

Wheelbarrow led the PAX with  rocks over to the playgrounds for a Rock-Zombie Walk-IndianRun-Pullup.  PAX lunges around perimeter of playground with rocks.  PAX  in front puts rock down and runs to pullup bars and executes 3x pullups, then returns to end of line and then grabs rock lunges.  We circled the playground in this fashion.

Bootleg led the pax on a quadruple-check.  Run to flagpole and back with Merkins, LBCs and Squats with rock.  One rotation completed–

Mosey to the rock pile and back to the VSF.

COT.  Wheelbarrow took us out.

Moleskin

The light at the end of the workout was nice.  The PAX was all business today, with little mumblechatter.  Way to get it done, gentlemen!   Bootleg got to dip his toe into the Q pool and proved he’ll be ready to Q very soon.

196 certified merkins + those done on Bootleg’s quadruple check.

Share.

About Author

2 Comments

Leave A Reply