F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Better this time

0

Pleasant temperatures and breeze from the west made posting easier for three of us at this week’s Punisher.  Change Order opted out although YHC briefly entertained an offsite mosey to the Hermitage Road renovation he is overseeing.  Sonny finished run prior to the workout and arrived at the site just before the start.

We stuck to the school site and went at it like so:  COP with SSHs, Hillbillies, IWs, DQs, LBCs, APDs, and Arm Circles.

Mosey to the blacktop behind the school for 4 corners with 10 x 2 Count Mountain Climbers, 20 x Carolina Dry Docks, 30 x APDs, and 40 x LBCs.  Complete 2 more rounds, increasing reps by 5 each round.  Relocate to the adjacent playground for 5 x Pullups with Bear Crawl breaks x 3 sets.

Slide to the soccer field for 11s – start with 10 x Squats and 1 x Hello Dolly.  Hop up and jog to the midpoint of the soccer field for 9 and 2 and continue back and forth until 1 and 10 are completed.  Jog to the bus loop for a short plank walk sequence.  Stagger over to the city sidewalk for Mary – start on one sidewalk square and complete 10 x LBCs.  Hop up and hit the next available sidewalk square for 10 x 2 Count Freddy Mercuries.  Hop up again and hit the next square for 10 x Box Cutters.  Repeat sequence several times.

Return to the front school yard with a couple of minutes to spare for short stretching sequence.  Numberama, namerama, and YHC took us out.

Nice work guys.

 

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