F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

No Run back to Rutland Today

1

5 Davillians brave the rain and cold weather to get in the hour long workout in for the week.

This how it went down

Pre Run – YHC got in a 5k starting at 6 since he can’t join the New Market PAX tomorrow for the GLOW for Galactosemia tomorrow

We got started at 6:31 since we waited for Bulkhead and mosey to the island on the bus loop

COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, American Hammers, Alternating Shoulder Taps, HRM’s, Arm Circles

THANG

Catch Me If You Can – Using the outer bus loop, one person runs backwards around the loop while another does an exercise then runs to catch up. Switch, Rinse, and Repeat one lap around. WE completed 5 Rounders:

Round 1: 5 Burpees
Round 2: 10 Merkins
Round 3: 15 Dips
Round 4: 20 SSH’s
Round 5: 25 LBC’s

Mosey to the tennis courts

Shoots and Ladders – Bear crawl to the first line and complete 1 Merkin, Crawl Bear back to the start. Bear crawl to the next line on the court complete 2 Merkins then Crawl Bear back to the first line. Rinse and Repeat increase 1 Merkin (14 Merkins by the end) at each line across all three courts

Bleacher Ladders – Using the tennis court bleachers start with 5 Dip at the bottom and increase by 5 on each level (5 in total = 25 at the top). Coming down, start with 25 Skull Crushers and finish with 5.

Mosey to the soccer field

4x4x5x4 Corners – Complete 5 sets of 4×4’s at each corner of the field

Mosey back to the Shovel (YHC put away the flag due to the rain)

5 MOM – Various stretching exercises

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

It was wet, cold, and muddy in Daville this morning. Couldn’t a better morning for a bunch of 30 and 40 something men to act like kids again!

SPIT ON THAT!!

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