F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Lightpole Ladder

5

10 Warriors broke the Fartsack on a not so cool morning at Timberwolf to make it Double Digits for the second week in a row on the SouthSide!

COP-

SSH x 20

DQ x 10

Helicopters x 10

Copperhead Squats x 10

Merkins x 10

LBCs x 20

Mosey to Lightpole Alley

Sequence – Start at light pole and do called exercise, then run to last light pole and repeat exercise, then run back to light pole #2 and plank to await next exercise. Repeat until you arrive at final light pole.

Exercises Included – Burpees x 2, Merkins, LBCs, Arm Circles, Monkey Humpers, Jump Squats, Bear Crawl, Lunges, and Box Cutter

Mosey to Basketbal courts.

Round 1 – Run length of court, run backwards back x 2

4 Corners- Corner 1- Dying Cockroach, Corner 2 – WWIIs, Corner 3- Mountain Climbers, Corner 4-SHHs

Back to Baseline for Round 2

Round 2 Carioca – length of court and back x 2

Round 3 – Lunge forward to half court, backwards lunge coming back

Round 4 – Suicides x 2

Mosey to Flag

LBCs x 30

Numberama, Namerama, YHC took us out!

Announcements:
PuppyPile this Saturday at 7:05am at Dogwood Dell

Homer Run Derby this coming Tuesday, do not go to regular No Toll – See Pre-blast from Gumbo

July 4 Convergence

NMS :

It was great to be back out as YHC has not been able to post much, but is looking to change that.  Great group of men this morning . Welcome to Floppy Disk (FNG), he killed his first day and hope to see him back out soon. Also kudos to Digger for posting 2 days in a row after just starting yesterday.  Good to see Opus and Lockjaw make the trek down south as the summer tour continues.   Awesome group and a great morning in the gloom with you guys!  The PAX can thank Honeymoon for the extra suicide, he still had gas in the tank!

Honor to lead you gents, have a great day!

Marmaduke

 

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5 Comments

  1. Way to come back with a vengeance Marmaduke. The Lightpole Ladder was a smoker for sure. And, I don’t know about anybody else, but I did 5 Burpees that first round…and they sucked!

    Great to see Digger back out for day 2 – strong effort!

    Welcome Floppy Disk. Hope to see you back out again soon.

    Great job fellas.

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