F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

A 4Q mismash

3

4 regulars arrived in the gloom for what is becoming a Batteau tradition–a Hot Potato Q.  We began with:

COP

Swirly Q:  SSH, Imperial walkers, Don Quixote, Merkins, LBCs, Flutter Kicks.

Then head to the circle–run around circle and then do 10 Dips, 10 incline merkins on picnic benches.  Repeat 2x, increasing reps by 10 each time.

Bleeder Q:  Head to tennis courts for a series of double wide court suicides (5 touches each suicide).  Regular suicide, Forward-backwards suicide, Lunge across, backwards lunge back.  All backwards suicide, Regular suicide.

Sippy Q:  Jump diagonal sideways forward and backwards between side line and doubles side line across court and back.  Repeat, hopping on one leg this time.  Jog a lap. Then Agility Dots (jump to 4 corners of a small imaginary box jumping in an hourglass pattern).   Both legs, clockwise (10x), Both legs counterclockwise (10x).  Right leg clockwise and counterclockwise (2 times 5x), then left leg (2 times 5x).  Take a lap. Broad jump across both courts and back.  Lunge across both courts, backwards lunge back.

Bootleg Q:  4 corners:  Merkins 20, 15,10, 5.  WW2s 20, 15, 10, 5.  Burpees, 4,3,2,1.

Mosey to flag for a ring of fire.

COT:  Bleeder took us out.

Naked Moleskin.

Lots of leg work today, including the agility dots which require a bit of coordination and stabilizing muscles.  There was a bit of flopping around. We also avoided the snow.

Swirly took us right into the wind to start the workout–there was some griping about this.  Bleeder got him back by running the suicides–ask Swirly about the powerful combination of foot blisters and suicides.  Bleeder is getting fast and pushed YHC on quite a few occasions today.  YHC (Sippy) cannot run backwards fast, or lunge forwards fast.  But he can run forwards fast and lunge backwards fast.  Weird.  Bootleg’s persistence is paying off–his suicide runs were speedy.

It was a good morning, gentlemen.

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