F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Everyday is Leg Day

2

7 men prepared themselves and took on the morning by storm. The morning fun began like this:

Warmup

  • 10 four count side straddle hops
  • 10 body weight squats
  • 10 calf raises

Mosey on over to the track

Repeat 3 times and start halfway across a straightaway on the track

  • run to the first curve and duck walk the curve
  • run halfway to the next straightaway and do 20 iron mikes
  • run to the second curve and lunge around the curve
  • run to the starting point and do 20 body weight squats

Quick Rest

PAX buddied up and prepared for the next event of the morning.

Starting at about the beginning of the first curve and repeat 3 times.

  • Buddy carry partner (any carry) to about halfway across the straightaway
  • Do 10 buddy squats
  • Switch
  • Second partner carries to the starting point
  • Do 10 buddy squats

Mosey to the not so steep hill on the side of the woods. PAX completed 11s doing iron mikes at the bottom, back pedaling up the hill, and doing body weight squats at the top. Upon finishing Opus and Spit broke out into merkins to work on their 5,000 merkin challenge for the month. Boom Boom then asked Spit for a number between 1 and 5. Spit choose 4; thus, determining the fate of the PAX to be 40 (20 four count smurf jacks) once they got back to the starting point which everyone was super excited about.

Mosey to starting point

PAX completed their 20 four count smurf jacks and then were asked to pick another number between 1 and 5. The number 4 was picked which foiled Boom Booms trickery of switching the values of the numbers and led the PAX to 20 (10 four count iron mikes). The PAX then completed the iron mikes and were then lead by Spit in some merkins while Boom Boom grabbed his phone to type down some names.

Energy felt high this morning despite the low numbers. The PAX was ready to move and powered through the workout. Thanks again to Spit for giving YHC the Q while they were back.

Announcements

  • Special 60 minutes of 45 MOM this Thursday (Thanksgiving) starting at 6 am. Coffeeteria in the parking lot afterwards

Until next time,

Boom Boom

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