F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Easy to get up–hard to post

2

Three stalwarts braved the elements on the first post-daylight savings Batteau.  We proceeded in hot-potato fashion.

Swirly leads:  

COP.  15x SSH, 10X helicopters, 10x Don Quixote, 10x Imperial walkers, 10 Roman soldiers

Then to the driveway for 3 rounds of Merkins with exercises in between.   In each case do 5x merkins at every tree to the end of the driveway and back (9 trees).  Round #1.  Jog to/lunge back.  Round 2, Roman soldiers to and back. Round 3, high knees to and back.  Total 270 Merkins.

Vinnie leads:

Triple check for 1 round.  Tennis court tracers, LBCs, WWIIs.

Head to swing set for a full triple check.  15x Swing planks, Merkins, Heels to heaven.  25x Swing planks last round

Sippy leads:

Head under nearest tree for some cardio kickboxing tabatas.  We did 1 round of each starting with left foot/arm forward and then right  foot/arm forward.

Round 1.  Jab-jab-cross, 20 seconds on, 10 second rest in between.

10x Butterfly situps.

Round 2.  Jab-jab-uppercut

10x butterfly situps

Round 3.  Jab-jab-hook, hook.

40 second plank

Round 4.  Jab-jab-knee-knee

40 second plank

Round 5. Jab-jab-front elbow, back elbow

40 second elbow plank

Round 6. Continuous jab-cross.

Mosey back to flag for 10 burpees.

COT-  YHC took us out.

Moleskin.  YHC was tempted to skip out this morning, but knew there would be brothers there waiting for me.  It was pretty high on the wetness scale–maybe the highest after a memorable No Toll a few years ago where we were donkey kicking in large puddles.  After a while you just let it soak in and we were moving enough to keep warm.  Swing planks were a nice challenge.  The cardio kickboxing was a bit of an experiment, but everyone liked it, so YHC will have to introduce it again.  It definitely will get you out of breath and gets the upper body pretty wobbly at the end.  Not a lot of mumblechatter today–we were too focused/or out of breath!  300-330 Merkin count.

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2 Comments

  1. Swirly (F3 Corporate) on

    Thanks for writing it up Sippy.
    Excellent work in the pouring rain this morning guys… Felling the merkins and swing planks..
    The boxing/punching – oh yea I see that making a come back !
    See y’all in the gloom..

  2. I really enjoyed today’s beatdown – weather included. When Sippy broke out that kung fu, I knew we were in for a treat. Tell you what, that got the cardio rate way up there. A lot harder than it looks.

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