Six of F3RVA’s finest posted after dark (1830) at the Linwood Holton ES. The parking lot was mostly filled, and the PTA moms streamed out of the School as we entered the gloom. Thankfully they refrained from giving catcalls this time. This is what went down, more or less:
Warmup with 20x ssh, 20x don quiotes, 20x imperial walkers, 15x scorpion kicks, 10x merkins.
Mosey around school clockwise to western side. Drop to knees for Jack Webbs (ascending ladder starting at 1 merkin, on knees 1×4 arm raisers, 2 merkins, on knees 2×4 arm raises, 3 merkins, on knees 3×4 arm raises, etc. to 10).
Mosey a little ways north to the covered picnic area. Line up around high-end picnic tables for Ciabatta box jumps or step ups (standard 8 min tabata).
Continue around school clockwise past the abandoned house to the school’s NE corner. Pause for Ciabatta half-burpees (standard 8 min tabata).
Continue around school clockwise to the bus loop on the east side. Pause for Ciabatta standing mountain climbers (standard 8 min tabata), but with a twist — at 2nd rest, do 1 burpee; at 3rd rest, do 2 burpees; at 4th rest, do 3 burpees; at 5th rest, do 2 burpees; at 6th rest, do 1 burpee. The rests were not really rests…
Indian run around the bus loop 3 times.
Mosey over to the soccer field. Pause for Ciabatta polar bears alternating forward and backward (standard 8 min tabata).
Mosey back to VSF ending with a bit of Mary and a ring of fire.
COT with YHC taking us out.
Moleskin: I am not sure how we packed so much into 45 minutes. But, we did, and the pax was going at it hard. I know this is Scrooge-y, but if feels real nice to be on the other side of the holidays. The Jack Webbs were a repeat from Saturday’s GridIron, and most enjoyed them both times. A number of pax opted for the more difficult box jump option. 8 min of half burpees is just a bi**. It was nice to get a hard workout in after work, and I am grateful for the opportunity to share the workout with outs.
Announcements: PuppyPile late in the month (check the dogpile backblast for details). If you interested in training for an April 50k, let Chum or me know. We are working on building a foundation and will start to ramp up mileage in a few weeks.