Monday, September 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Head Shoulders Knees and Toes (sorta)

3

There were 12 ready to go at the strike of 5:30 this morning at Hoedown. Here’s what went down:

COP: Mosey to first Third Church parking lot. Deadman hang // DQs // Cherry Pickers// Imperial Walkers // Copperhead Squats // LBCs // Crabcakes // Merkins // Werkins // Diamond Merkins // SSHs 21s // 5 Burpees. Mosey to middle church lot.

Triple Check: Round 1- P1: Copperhead Squat with Coupon. P2: Curls with Coupon, P3: Run the circle. // Round 2- P1: Overhead Press with coupon, P3: Lunges with Coupon, P3: run to the end of the lot, Bernie Sanders back.

Head-Shoulders-Knees-and Toes!: Everyone grab a coupon. Start with coupon on ground in front of you, feet shoulder width apart. 1/ Deadlift coupon to thighs 2/ Front Lateral Raise coupon, straight arms 3/ Pull coupon, laterally, to chest 4/ Press coupon overhead 5/ Lower coupon behind your head, elbows pointing up 6/ Extend coupon back over your head, keep elbows up 7/ Lower coupon to chest 8/ Extend coupon out laterally from chest, until arms straight 9/ Lower coupon to thighs, arms straight 10/ Lower coupon to ground, via reverse deadlift. That’s 1 rep. Repeat 10x. This basically didn’t work because Handshake kept mocking me. 😉 Mosey to field behind TES.

Triple Ripple– in the mulch by the pull up bars.
Round 1: 7 Pull Ups // 14 Froggers // 21 LBCs. 3x
Round 2: 7 Dips // 14 Plank Jacks // 24 Reverse Crunches. 3x
Round 3: 7 Burpees // 14 2 ct Mountain climbers // 21 2-count American Hammers.

Mosey back to the flag. Numerama, Namerama, YHC took us out.

NMS: Thanks for bearing with me on the head shoulders knees and toes. I’m going try that thing again until we get it right.

Share.

About Author

3 Comments

  1. Great work guys!
    – 6am Convergence at Mary on Thursday
    – Forest Hill Run – Drink – Eat event on Friday at 7am
    – Hitchhiker may still run the Q at Ramm on Friday at 5:30

Leave A Reply