F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

A lonely SOT, but we still had fun

1

2 brave souls, YHC and Tobit showed up at SOT for 45 minutes of non-stop fun.

Warm up:

SSH

Cherry Pickers

Hillbillys

Focus Mitts (I remembered they were in the trunk, so I decided to put them to some use.)

Mosey to the track and one lap.

‘Murcans and LBCs

WORKOUT

Interval runs 30 sec on 30 sec off x 5

Dips, Suzanne Summers, flutter kicks, Alabama Prom Dates, ‘Murcans

Back to interval runs x 5

Curls for the girls using hurdles IC x 10 (2 sets)

Overhead presses with the hurdles IC x 10 (2 sets)

Mosey back to the flag for another round of focus mitt training (1-2-3-4 jab, cross, hook, upper) (WILSON!!!, WILSON!!! I’m sorry WILSON, come back for some more focus mitts Wilson – must be read just like Tom Hanks delivered it)

COT

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  1. Enjoyed it Roscoe! Thanks for a “form focused” and “fast things fast and slow things slow” beatdown.

    Sitting alone at 5:27, wondering where all my SOT brothers were…and contemplating my running route if no one showed…I was glad to see you roll-in just in time.

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