F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Quarter Mile Repeats every Five

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Six of the faithful posted on a chilly late-fall morning at GridIron, one of whom hails from Charlotte and the other of whom hails from Durham. Johnsonville took the Q, and this is what went down, more or less:

Warmup with 50 ssh, 25 imperial walkers, 25 don quiotes.

Mosey to the track. do 12 hillbillies, 12 merkins, arm circles, and 10 burpees.

Do 1 quarter-mile repeat then and another every five minutes. There should have been 10 or so quarter-mile repeats in there. If an exercise was interrupted, we paused it for the repeat and picked it back up after.

After that, and during the pauses between intervals, there were too many exercises for YHC to remember details. After the first repeat, we moved down to the lower field; did dips; ran around the lower field and surrounds ending at the front of the school; did wall thrusts; ran to Pouncey Tract Rd and to the south side of the shcool; did elevens with merkins and bunny hops; took a break in the middle to run back to the tennis courts; completed elevens; ran a loop around back; did a COP in the back tarmac with Makhtar N’Diaye’s and some other things; ran around to the end of the pillars; did a COP with 99 LBC and Alabama prom dates; ran to Pouncey Tract Rd and back to corner of school; did COP flutter kicks, 10 burpees, and plank walks right, Ran back to VSF and did plak walks left.

It was great to have Disney and Porterhouse join us from Charlotte and Durham respectively. Disney was on the team that launched F3RVA over 3 years ago. Porterhouse is a fleet footed guy in town to visit in-laws and joined White Deer and I for a Thanksgiving morning kettlebell workout.

It was also good to have ByProduct and DK back out after a hiatus from GridIron.

Thank you for giving me the opportunity to lead! Jville

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