Thursday, November 26
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

What you need

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Six posted for Saturday’s GridIron. Henrico Police on site in the Pouncey Tract Park lot when we arrived probably to enforce the closing of picnic shelters and ball courts. We kept our distance from each other upon arrival and maintained it as we moseyed onto the football field for a warmup with 20 x Invisible Jump Ropes, 10 x Helicopters, 10 x Don Quixotes, 10 x Imperial Walkers, 10 x Suzanne Somers (each side), 15 x Alabama Prom Dates, and 15 x Arm Circles (little and each way).

Mosey from the western end zone to the eastern one and spent much of the rest of the hour circled up and working through a Thirteen Acres Baker’s Dozen. Thirteen exercises – Merkins, Squats, LBCs, Wide Merkins, Side Lunges (single), Hello Dollys, Close Merkins, Forward Lunges (single), Rosalitas, Carolina Dry Docks, Back Lunges (single), Box Cutters, and Mountain Climbers (single). Complete 13 reps of the first exercise and 7 of the others in the first round. Move the 13 reps to the second exercise in the second round and complete 7 reps of the others. Continue, moving the 13 reps through all of the exercises. Around halfway through, we moved to a different spot within the end zone.

Remain in place for a Ring of Fire wherein one guy completes three Burpees while the others knock out SSHs. One full round. Hit the ground for a few minutes of stretching. COT in place.

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