Thursday, January 21
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Today’s offering…Chilled Gumbo

4

5 brave souls layered up and posted to SOT this morning from some light calisthenics, including:

Mosey to the tennis courts for COP, including:

  • DQs
  • Helicopters
  • SSHs
  • Imperial Walkers
  • Warm-up routine of high knees, butt-kickers, karaoke, backwards runs and bounders (or skipping)

THE THANG:

Suck Round 1 – 4 PAX members spread out along the baselines of the various tennis courts and performed an exercise while the 5th PAX Member sprinted around the court and bear-crawled the final length to trigger the switching.  Exercises were Merkins, Flutter Kicks, SSHs and Jump Squats.

Compounding 4 Corners around the tennis courts – 

  1. 10 Merkins
  2. 10 Merkins, 20 LBCs
  3. 10 Merkins, 20 LBCs, 30 single-count Freddie Mercuries
  4. 10 Merkins, 20 LBCs, 30 single-count FMs and 40 Squats

Mosey down the hill for Suck Round 2 – 4 PAX at bottom of the hill doing exercises while 5th (rabbit) runs up the hill and back down (watch out for the ice patches — yes, that’s right ice), exercises were – Box Cutters, Carolina Dry Docks, Hillbillies and Elbow Plank

Mosey up the stairs to the school for some Wall Work – 30 seconds of wall sit, then 20 Donkey Kicks  x3

Mosey to the back alley for Spotlight Row – Lunge to  first spotlight and do 10 of something?? IC; Broad Jump Burpee to the 2nd spotlight and do 10 Dying Cockroaches IC; Bound (Skip) the 3rd spotlight and do Freddie Mercuries IC.

Mosey up the street sidewalk for Lightpole Row –  11 lightpoles along Midlo Trnpk – do 1 Burpee, 5 Merkins and 10 Jump Squats at each light pole back to the flag.

ROF Round 1 – Plank and Merkins

ROF Round 2 – Six Inches and Flutter Kicks – 2 times around

Mary, including:

  • APDs
  • Cross Leg Lifts
  • LBCs
  • American Hammers
  • Superman 1 minute
  • Pickle Pounders

COT, Number-Rama, Name-A-Rama and YHC took us out.

No new announcements.

NMS:

YHC arrived early – maybe 0508 or so to find an empty Rosie mobile – he had to leave a few minutes early so he arrived early for a few frosty miles.  Well done sir!  Roper, Wedding Singer and Tobit rolled in before the bell and we had 5 so off we went – no triple checks or partner work so perfect for some SUCKage!

It was damn cold out there today, so YHC tried to keep the group moving.  Everyone was appropriately layered up – we might have even broken a sweat.  YHC’s core was hurting after the American Hammers and the LightPole Row got me also.

Great work today fellas.

No More Gumbo For You…until tomorrow at 45MOM!

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4 Comments

  1. Two days of 40 year old Gumbo has left me sore and spent. Those 110 jump squats at the light poles were rough and the pickle pounder grand finale finally did me in.

    Great variety today with a tour of the AO! Way to push us hard!

  2. I turned my phone’s ‘Do Not Disturb’ mode on to sleep through text/email alerts. Didn’t realize that it also mutes alarms unless set not to do so. I was meant to pick up Bullseye…and left him hanging on Winterfield Rd in the cold cold instead. Bummer.

  3. Sorry to have to leave early and miss out on Roper and his APDs again. I finally caught my breath by the time I pulled in my driveway after Lightpole Row.
    Hope Bullseye didn’t wait too long

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