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

Stop, Drop and Give me 20

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13 brave souls, including one out of town guest returning to the Motherland for the Holiday week, and our trusty guard dog, Cooper, posted to NoToll for the last bowl of 41-year old Gumbo to be served up, it started promptly at 0530 with 20 merkins OYO and the instruction that a 5-minute (give or take) timer was in play today.

Mosey to the back lot for COP, all IC including:

  • SSHs
  • DQs
  • Imperial Walkers
  • Russian Soldiers
  • TIMER – Stop, Drop and give me 20 merkins OYO
  • LBCs

THE THANG

OG For Corners Bro-Code Style – form up in the dark corner of the parking lot (OG corner 1) for 20 merkins, plank for the six. Then mosey/run to the far corner of the field (OG corner 2) for 20 jump-squats and Al Gore for the six. Mosey/run to the brown water corner (OG corner 3) [TIMER- stop, drop and give me 20 merkins OYO] for 10 burpees and plank for six. Mosey/run to OG corner 4 for 20 WWIIs and plank for six.

Pavilion 11s

First, TIMER – stop, drop and give me 20. Followed by some Alternating Shoulder Taps.

11s with jump squats and box cutters. Perform both exercises 10-1, then run across either field and back to the Pavilion, then 9-2, 8-3, etc. When finished, lunge around the Pavilion for the SIX and continue all lunging until the next TIMER. Bearcrawls were offered as a menu substitute…no takers.

At last three more TIMERS went off at the Pavilion

Pole Work – grab a Pavilion pole for a round of pole smokers IC, followed by Copperhead Squats IC. Repeato.

Mosey back toward the basketball courts. Stop in the lighted area of the parking lot for TIMER – Stop, drop and give me 20 merkins OYO.

Bearimeter – Upon arrival to the basketball courts, begin immediately into the bearimeter – and continue around the entire perimeter of the first court.

Mary – circle up for MARY, including a APD, Hello Dolly, Rosalita, Rosalita, Hello Dolly, APD Ladder, and some Freddie Mercuries.

2 more TIMERS disrupted our Mary time. Total Merkins today was 220.

BTTF for COT, Numbers and Names, then YHC took us out.

Announcements

  • Thanksgiving origins history lesson from TYA – Thursday 0600-0700 at Mary.
  • Black Friday all you can eat loops at Forest Hill Park.
  • Magnum PI Day – Saturday, December 5. Get your Hawaiian shirt and grow your stache.

NMS –

Another phenomenal morning to get out and get stronger. Great PAX this morning. Not a lot of mumblechatter or stink bombs…yes, Wilson fartsacked. But, lots of movement and great work put in.

Great to see Sir Topham Hat back in town for the Holiday and looking as strong as ever. Also great to have Honeymoon and POG back posting at the bootcamps.

Thanks for following my lead this morning.

No More Gumbo For You…at least not this vintage!

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