YHC pulled into the AO and spotted Big Blue and Rosie’s Pathfinder…finally, after two solo workouts (at least at the start), today there would be fellowship in the gloom. Who am I kidding, its NoToll – other cars rolled in as 0530 approached, including a visitor from Hickory, NC (welcome back Tater Hole) and a clown-less clowncar from New Market (huh?). The watch struck 0530 and, as Flatline would say, BOOM –
Mosey to the back parking lot for COP, all IC including:
- Copperhead Squats
- Imperial Walkers
- Flutter Kicks
- Arm Circles
Evolution of the Burpee
Part I – Gather in the front corner of the parking lot as Corner 1 – perform 10 merkins, run to corner 2, perform 10 2-count mountain climbers, run to corner 3, perform 10 Bobby Hurley-style jump squats, run to corner 4, perform 10 Burpees, run to corner 1 and plank-o-rama for the SIX
Part II – those who were at 45MOM last week, knew this was coming – repeato with each exercise x20 – GO!
Mosey to the pavilion and partner up. One partner runs across the field and back while the other performs exercises. Together, add up to the following: 50 box jumps or step-ups; 100 Derkins; 200 Dips
Find a new partner and start with 25 PLTs each in front of the pavilion, then wheelbarrow across the field to the other side (either one guy goes all the way or switch as needed — Swirly KILLED it all the way across). At the other side, 25 more PLTs each and then wheelbarrow back across (YHC almost spilled merlot — is that a bonus or a penalty if you do it to yourself??)
APDs as a PAX to catch our breathe
Court Work and MARY
Mosey back to the basketball court and line up on the fence. 20 Donkey-Kicks OYO, then Bearcrawl across the first court to the middle area and perform 20 box cutters, then bearcrawl back to the fence.
Freddie Mercury ROF – circle up and hold six inches (4.5 for Mr. Roper), when it is your turn, complete 10 2-count Freddie Mercuries.
Hello Dollies IC
American Hammers IC
Plank/Merkin ROF with flare
1 minute of Superman – Hardywood killed the 80’s style background echo.
COT, Number-rama, Name-a-rama and YHC took us out.
- CSAUP – sign up for a team or check and see if you have been signed up already: https://docs.google.com/spreadsheets/d/1WFI-ggmeWUZKJDwLyO6zmb6mkW2MT0aPDAXNrKFEqYM/edit?usp=sharing
- 10K Training for the men at the Healing Place. We heard that the first week went well. Let’s get 2-4 guys out every Saturday to help these men train to destroy the 10K. See Honeydo or Upchuck for details but basically it is right after Dogpile.
It was brisk this morning but we got warmed up with the Evolution of the Burpee. Not too much mumblechatter and NONE immediately after the wheelbarrows – damn that hurt. YHC was gasping for air and nearly plowed the field with is face a couple times. Way to push through fellas. Thanks for letting me lead today. I am always honored to lead such a fine group of men.
Tater Hole – thanks for joining us. Much respect for killing it today. You are welcome in F3RVA any time and we hope to see you back soon.
Own the day men!
No more Gumbo for you!