F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The COP 2 Miler

1

2 Davillians arrived to a misty Tuesday morning at Atlee HS

This how it went down

COP/THANG

The Mosey COP – While running the loop around all the schools getting in close to 2 miles, the PAX stopped on the Q’s call for sets of exercises (ALL IC). Exercises as follows:

  • SSH x 20
  • DQ x 20
  • Imperial Walkers x 15
  • Squats x 20
  • Russian Solders x 15
  • Merkins x 10
  • LBC’s x 25
  • Freddie Mercury’s x 25
  • Heels to Heaven x15
  • Flutter Kicks x 20
  • Bear Crawl x 20 (around bus loop)
  • Crab Walk x 20 (around bus loop)
  • Backwards Lunge x15 (up the hill)
  • Lunge x15 (up the hill)
  • HRM x 20
  • Alternating Shoulder Taps x 15
  • Jump Squats x 15
  • Scorpion Kicks x 15
  • American Hammers x 20
  • Dead Man Hangs x10
  • Leg cross Dead Man Hangs x10

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

T-Claps to Mud Face for keeping up with the PAX. YHC know that this run heavy workout is outside his comfort zone.

YHC got the idea of this work on Saturday after Rosie mentioned how great it would be to do a hour (in this case 45 min) running COP. Challenge accepted!

ANNOUNCEMENT

  • Gypsy is collecting gentle used shoes. Message YHC if you have some in Daville to give

SPIT ON THAT!!

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