F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

An SOT Party – Where did all these people come from?

10

11 warriors braved the DEEP gloom of SOT…yes, 11.  Double-digits at SOT for the first time in a LONG time.  YHC was not expecting these numbers, but no worry, Rosie has some kettlebells too – silent audibles in my head and off we went:

Mosey with 4 lucky PAX members carrying kettlebells in tow, to the basketball courts for the disclaimer (needed with an FNG) and COP, including:

  • SSHs
  • Arm Circles
  • DQs
  • Helicopters
  • Imperial Walkers
  • LBCs
  • Freddie Mercuries

THE THANG:

Four Corners plus Burpees – Starting in the near corner, 10 merkins, run the long way to the corner 2 stopping at each basketball goal to do a Burpee, 20 jump squats in corner 2, run the base line to corner 3, 30 box cutters in corner 3, run the length again stopping to do 1 burpee at each basketball goal, 40 2-count mountain climbers in corner 4, back to corner 1 and plank up.

Plank-o-rama for the six, including some Pickle Pounders IC for Wilson!

Triple Check Round 1  – 4 groups, 1 KB per group, exercises were, squats holding the KB, merkins, run to far end and back.  3 times through.  Plank for six

Triple Check Round 2 – same groups, exercises were KB Swings (or Upright Rows if you prefer with the 35 lb KB), flutter kicks and run to the 2nd basketball goal, do 5 burpees and backwards run back.  3 times through. Plank for six.

ROF – Modified Ring of Fire, spreading the 4 KBs around, perform the following exercises and pass the KB to the left — with 35lb KB do squats, with 25lb KB do Swings, with no KB plank and do merkins — 10 reps and pass the dutchie on the left-hand side…(who just sang that??  80’s ROCK!).

Mosey with KBs back to the lighted area near the flag for some Mary, including:

  • Hello Dollies x37 for the points scored by St. Edwards 6th-grade boys basketball team in the championship game last night.
  • Rosalitas x22 for the points scored by their opponent (Our Lady of Lourdes)…VICTORY and Defending Champions Baby!!
  • Crab-cakes — see Aisle 5 for a demonstration!
  • APDs
  • Monkey Humpers – by request of the lucky female bus-driver who witnessed this lovely exhibition
  • 5 burpees OYO
  • 1 minute of good-form plank

COT, number-rama, name-a-rama and YHC took us out.

Announcements:

  • CSAUP – get ready and participate!

NMS

Great to have Jville, Wilson and Aisle 5 back out in the gloom together.  Big Data test – when was the last time all three of those guys posted together?

Also great to have Aisle 5’s son (now Dirty Rice) join us in the gloom.  Finally, great to have a visitor (Christmas) up from Charlotte – come back out soon.

Great work by everyone.  Thanks for indulging the KBs for a change.  Let’s keep the momentum going and keep the turnout up at SOT.

No More Gumbo for you

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