F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Victory Lap x2

3

On this beautiful, lucky mid-May morning, 8 determined die-hards gathered at the Ridge. Here’s what went down:

Mosey to front of parking lot for a warmup COP: Invisible Jump Rope, Russian Kickbacks, Don Quixote, Carolina Dry Docks

Mosey to south end of track near the road. Intro the Lucky Horseshoe. Set the timer for 33 min, and PAX complete as much of the following as possible during that time:
Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number.
Lap 1 – Merkins
Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
Lap 8 – WWII Situps, In-place Lunges
Lap 9 – In-place Lunges
Lap 10 – Victory Lap, no exercises at the end

Mosey to shovel flag for Ring of Fire

COT

MOLESKIN:
Well done this morning, gentlemen! Kudos to Phonics and Offshore for both completing the Victory Lap! You both crushed it and it was great to see.

Thanks Phonics for making the trek to Heartbreak, we hope to see you again.

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3 Comments

  1. This workout sounds so awesome that it might take a vacation day to recover. Hats off the the HBR crew for pulling this off. I’ll be there for the next one for sure!!

  2. Forgot to mention… feel free to record how much of the LH you were able to complete here so you remember the bar you will beat next month. Here are the ones I remember:

    Phonics & Offshore – Victory Lap complete
    Garbage Plate – Victory Lap ~1/2 complete?
    Loose Goose – 8 complete, about 50 yds into run for lap #9
    Mr. Holland – 8 complete (I think?)

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