F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Air’s Thicker South of the James

2

11 humans and one canine posted for the The Forge episode in the Week of Wojo. While crossing the Willey Bridge you could just feel the punch of the SOJ humidity hit right in the face. YHC knew the PAX would get soupy this AM.

Mosey downhill to the circle, past the football stadium, stop at each parking lot light for 2 burpees. A lucky 13 = 26 burpees buy-in.

COP

  • 12 DQs
  • 15 Imperial Walkers
  • 15 Russian shoulders
  • 15 Arm Circles and reverso

The Thang

Mosey up to the nearest parking lot (Bus Loop according to Google Maps).

Exercise 1 – Triple Check

Teams of 3 performing

  • Bear Crawl to the top of the hill, next parking lot
  • Jump Squats
  • WWII Sit Ups
  • Plank-A-Rama for the Six

Exercise 2 – Dora’s

Mosey up to the next parking lot for Dora’s. Runners to the furthest curb

  • 100 Merkins
  • 200 Monkey Humpers
  • 300 Box Cutters
  • Al Gore for the Six

Exercise 3 – Inchworm/Lunges Combo

PAX performs 6 inchworms with Merkin Option and alternates with 6 lunges. Focus on stretching. 2 rounds between the landscape islands.

One final loop around the middle parking lot of Bernie Sanders up the incline of the parking lot, side shuffle to the right, run the straight away downhill, reverso side shuffle to the left. Mosey back to the Flag.

Numberama, Namerama, Seadoo took us out.

Annoucements

  • T-Shirts on Sale – Check the BB or Lab Rat for Details
  • Prayer Requests – Helix and Family, Wojo and Family, Speedy recovery to Hardywood, DTH and Seadoo’s Buddy (Ferguson and Family)

For the 4th Day in a row the PAX brought it on another run heavy boot camp. Mumble chatter suggests some Ground and Pound may be looming to round out this week. Just have to show up to find out.

Don’t flop Thursday away. Enjoy it fellas!

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2 Comments

  1. Thx for leading Wojo. The aforementioned canine “Opie” (Birth name Cooper) was present today and very much enjoyed having a partially torn baseball to chase around during the workout – he had that ball in ribbons within 30 minutes of returning home. The M was not pleased… 🙂

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