F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Tempo

5

8 strong posted at Batteau this morning and here is how it went down.

Flutter kicks, APD’s, Russian Solders, IW’s, Squats, SSH’s – 20 burpees.

Teams of 4 – swing jacks – step ups, decline merkins until the runner gets back – everyone goes through rotation once. .

3 Sets : 5 pull ups – 10 incline merkins – 15 sit ups.

Indian run – around the park – to the circle in the bottom.

Partner up : 2 sets of 25 Wilson’s boxing cockroach

3 sets – 10 dips 15 incline merkins – run to the top of the hill – 20  partner leg toss – run back down.

Curb crawl – 1-5 bear crawl – incline merkin crawl bear back decline merkin.

As YHC ran up this morning Vinny was in his car jamming one of the songs the band he represented from  back in the day – YHC liked it of course  – country rock kinda tune = boom !  Great to see 8 guys out there – awesome to have a visit from BT – been awhile since he’s been to Batteau. We kept it moving today and other than a few times when the wind kicked up it was a beautiful morning and a great way to start the day. It seems the crowd favorites this morning were the swing jacks (a Vinny special) and Wilson’s boxing cock roach – both ab busters…  We had a nice tempoed mix of arms, abs, running…

Excellent work guys – thanks for allowing me to lead.

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BT took us out – well said brother !

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5 Comments

  1. Nothing like some old school Dakkota (southern rock / country) to get you ready for a Swirly Q. Monday’s never disappoint, and today was certainly no different. Swirly, you definitely kept us moving. My legs and abs are barking. Welcome back Sapporo. Way to push!

  2. Excellent Q, Swirly. It was cold for about the first 60 seconds and then the outside temps and wind were quickly forgotten.
    Those swing jacks are tough, I was real happy to see the runners return when it was my turn on there. Vinny, do we blame you for those? =)
    The hills of Batteau never disappoint, and Swirly found it in his heart to share one of them with us towards the end.
    Great work all!

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