Thursday, October 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Pushing speed

2

As the 3 Pax assembled today we realized that we had the opportunity to really push the distance covered today, and so we gave Rosie a tour of most of the AO.

COP–Sippy leading: DQs, Helicopters, Arm Circles, Hamstring scoops, Merkins

Mosey to the rocks for a triple check, Plank with rock, curls, run to/from light post.

Mosey to lake for double check–run the rock steps loop or dips/step ups.

Faceplant leading: Tour around lake with alternating 5x burpees and 5x WWIIs at each light pole.

Sippy leading: Run up the side hill/trail to the parking lot. Lunge for 20 meters. Mosey to picnic shelter. 100x group total chicken peckers on picnic shelter. Sprint down to lake and back up hill to bowl. Then 20x IC dips with palms back.

Mosey to the flag for a 30s elbow plank.

COT–YHC took us out.

Moleskin. The Pax revved the engines high today. The three of us are used to a few more “breathers” while we wait for the 6, but today we pushed each other to the limits with few breaks, which meant for 45 minutes of high BPM. It was nice to have Rosie join us on his summer tour.

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2 Comments

  1. Thanks for the tour of the AO . Sippy’s eyes lit up a little when he realized it was only the 3 of us and said “So, 3 runners today” I knew I was in trouble. Good hill work today.

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