F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

What’s a Triple Jump?

1

Breakfast club (Corned Beef, Hash and Bulkhead) started from Rutland Clubhouse at 6am. Spit had already done a few miles before that. He was on a mission today to complete a 12K. The rest of the Breakfast club decided to run a 2 miler and did the reverse Bojangles loop up to the Atlee service road and turn around at the football parking lot and back to Dapile starting point for 2.6 miler. The rest of PAX joined at 6:30am and the beatdown began. Spit was still running his 12K.

Since there are no parking lot lights YHC took the PAX to the cafeteria entrance, one of few places with lights, for some COP.

  • COP:
    • High knees from start of curb to cafeteria door and back
    • Skips from start of curb to cafeteria door and back
    • Butt kickers from curb to door and stay there
    • Carioca back and forth 2x
    • Circle up then SSH x 20
    • Don Quixotes x 10
    • Imperial walkers x 10
    • Russian soldiers x 10
    • Hairy rockettes x 10
    • Arm circles, small x 10, big x 5, reverseo
    • Alternating lunges x 10
    • Plank up then shoulder taps x 10
    • Plank jacks x 10
    • Hand release merkins x 10
    • Turn over then Alabama prom dates x 10
    • Flutter kicks x 10
  • Mosey to the service road for some sprints
    • Round 1 – PAX start at light pole 1, sprint to light pole 2 do 20x Lt. Dans, slow mosey back to light pole 1, do 5 merkins and plank for the 6
    • Round 2 – Start at light pole 1, sprint to light pole 3 do 15x Lt. Dans, slow mosey back to light pole 1, do merkins and plank for the 6; Spit completed his 12K and joined the rest of the PAX
    • Round 3 – Sprint to light pole 4, do 10x Lt. Dans, rinse and repeat
    • Round 4 – Sprint to light pole 5, do 5x Lt. Dans, rinse and repeat
  • Mosey to bus loop for some 11s
    • Exercise 1 – 2 count American hammers at curb
    • Exercise 2 – Curb dips at opposite curb
    • Burpee broad jumps in between the exercises
  • Mosey to side of football field for some pole smokers
    • PAX each grabs a pole and holds feet 6 inches
    • Man at the end does 10x 2 count flutter kicks and runs to end
    • Rinse and repeat for 5 rounds
  • Native American run back to the Flag, burpee optional
  • 5 minutes of Ring of Fire
  • 5 minutes of stretching
  • Numberama, Namerama, Opus took us out
  • Breakfast club ran back to Rutland Clubhouse
  • Notes:
    • Kudos to Spit for completing the 12K
    • Great work was put in by all. It was an honor to lead.
    • Remember to keep hydrating gents. Winter workouts can dehydrate you just as quickly as summer workouts.
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