4 SOJers posted to Timberwolf to take full advantage of the wonderful weather and maybe the actual arrival of Spring (hopefully). YHC had a few things in mind to as a tip of the cap to TYA for his birthday and to TYA and Saab for their 100-mile feats… it went something like this:
Long mosey around the back of the school and over to the large bus parking lot for COP, including:
- Don Quixotes
- Imperial Walkers
Route 55 (aka Route 66 in the Exicon)
Starting at light pole #1 with 1 merkin, then run to light pole #2 and do 2 merkins, and so on and so forth around the parking lot to all 10 light poles for a total of 55 merkins.
Run it back but with jump squats
Mosey to the basketball courts
The TYA/Saab (aka The Wilt Chamberlain in the Exicon)
Line up on the end line and start with 100 LBCs OYO, then sprint 100 feet to opposite end line and do 100 squats, sprint back to original end line and do 100 2-count flutter kicks, sprint to opposite end line and do 100 lunges (50 each leg), then sprint back to original end line and plank for the six.
Donkey Kick Filler
Mosey over to the brick wall and do 20 Donkey Kicks OYO, bear crawl across path, do 10 merkins, crawl bear back to the wall.
Native American Run long way around bus parking lot and to the front entrance of the school, bottom of the hill for Timberwolf Hill
Partner up – Partner 1 runs to the top of the hill (3rd lightpost) and back, Partner 2 performs exercise, then flapjack working your way up to the top. Exercises included: Lunges, Broad-jump Burpees and Polar Bears
ROF – circle up on our six and hold six inches. When it is your turn, perform 10 heels to heaven and pass it to the left.
6MOM – right into some Mary, including:
- Hello Dollies
- APDs x 55
- American Hammers
- Freddie Mercuries – Jville cadence – slow, then fast, then Jville fast
- Box Cutters
COT, Number-rama, name-a-rama and YHC took us out.
- CSAUP – you should be tapering
- Jville has a clown car heading down to Hampton Roads this weekend for the Peninsula Launch – reach out to him if you can ride along
YHC wanted to give a little SOJ shout out to TYA for his birthday and for his recent 100-mile feat (and a shout out to Saab for the same). YHC also wanted to focus mostly on running, legs and abs. When I saw The Wilt Chamberlain, and Route 66 in the Exicon, the plan came together.
Tclaps and much RESPECT to TYA and Saab for their leadership and dedication to F3RVA and to redefining CSAUP and the boundaries for pushing yourself to the limits. It is a pleasure and a privilege to be amongst you guys and to have your character and fortitude permeate across F3RVA. MUCH RESPECT! And thank you!
The PAX today pushed through strong on teach exercise. Way to work guys.
No More Gumbo For You!