After the Q was unable to post due to injury, seven brave men still gathered on the grounds of Atlee High School. With no leader, a hot potato Q was called and Helix took charge.
Helix Q
COP – All IC
- SSH, Arm Circles, Copperhead Squats, Merkins, Werkins, Diamond Merkins, Crab Cakes, WW2s, Helicopters, Don Quixotes
Phonics’s Q
Mosey to parking lot
Shoots and Ladders
The parking lot has 5 light posts. The idea is to run 2 lightpost, do an exercise, then run back one. You then repeat this until you are at the end of the parking lot where you finish by doing the exercise.
- Round 1 – 10 Merkins
- Round 2 – 10 Squats
- Round 3 – 5 Burpees
Spike’s Q
Mosey to practice football field
Partner Up – One partner run the field and back while the other does an exercise. Do this until the one doing the exercise reaches the end of the field.
- Round 1 – Polar Bear
- Round 2 – Crab Walk
Triple Check
- Push the football sled
- LBCs
- Run to the sideline and back
COT – Number-a-Rama, Name-O-Rama, Announcements, Spike took us out.
NMS
Weather was terrific this morning with the temperature somewhere close to 45 degrees. We always say sunny and 70 in F3RVA but at 5:30 AM, 45 – 55 degrees generally feels much better to YHC than a humid 70 degrees in the summer.
During the COP as Helix was leading the Don Quixotes, he instructed the group to pause at the bottom for about 5 seconds. YHC believes this is what Sabb has been wanting all of this time. We should not just slow the pace of Don Quixotes but should actually pause at the bottom. Brilliant Helix!
YHC does enjoy leading ground-and-pound exercises, but with only runners posting today, it was time to move. Spike was thinking the same thing with the exercises he led. I haven’t pushed a football sled for 30 years. Nice call today Spike!
The PAX stayed close together throughout the workout today with one exception. While doing crabwalks across the football field, Fabio was crab walking at a fast jogging pace. He was entering the end zone while YHC’s group was approaching center field. Well done Fabio! Oh, to be young again.
Announcements:
- TYA is recruiting for the BRR. Contact TYA for more information.
- The 2nd annual DaVille relay is a month away. See Spit for more information.
Gotta Run!
Phonics
