18 strong posted for some 70 degree fun at 45 MoM. Here’s how it went down:
Lockjaw led the mosey to the northwest side of school for the warmup COP: SSH, Don Quixote, Russian Soldiers, LBC, Imperial Walkers…
Mosey to West side of school for Lindsey= Donkey kicks and Dips
Mosey to basketball court for ye ol’ triple check: P1 elbow plank, P2 Capt Thor, P3 karaoke down and back
Extended elbow plan to make sure time was divided equally then pass to Toga for Q.
Pax split in half with one group going clockwise and the other counterclockwise around the track while executing five Carolina dry docks for every 5 lunges. Execute 15 squat thrust in cadence when the two groups passed and then continue with lunges and dry docks around the loop. The final loop was cut short due to the PAX’s focus on proper form during the lunges and dry docks.
Mosey back to parking lot for Mary: core exercise followed by 5 merkins and plank hold, repeato x3
COT: YHC took us out
NMM: Way back in the days of yore when YHC regularly trod upon the hallowed grounds of 45 MoM, we wrote the backblast the day of the workout. It was a proud responsibility of the Q and apparently something that has gone by the wayside with the younger generation.
It was great to see the RVA PAX (some of them) and hear about what’s happening in F3 RVA (heard from some more than others). Maybe Lockjaw will post the rest of the PAX list, but I wouldn’t get my hopes up.