7 toned and tanned SOJ regulars and one four legged companion converged on the FORGE campus for a full course beatdown and taste of Broga for dessert. Flatline with the fly by on his way to the office, signaling it was 5.30 and time to begin.
Short Mosey to the bus loop to warm the aching muscles. Warmarama included SSH’s, DQ’s, Heli’s, Freddie Mercuries, Cherry Pickers, & LBC’s.
THE THANG:
COP 1: Triple Check: Finding 2 or 3 of your closest friends. 1 person runs the loop, 2nd: Balls to the wall (or inverted for a change of scenery), 3rd – WWII’s. Always helps to coordinate exercises to ensure there is always someone doing an exercise. Modify as needed.
COP 2: Clockwork: Quick jump over to the hill to spread out among your peers. 1st round: Clockwork Merkins – Perform number of merkins associated with the face of clock (1 merkin at 1:00, 2 at 2:00, 3 at 3:00…12 merkins at 12:00) 2nd round: Clockwork WWIIs – Same concept just sliding down the hill trying to perform WWII’s. Harder than it looks
COP 3: Circle Work: Mosey to the front of the school to find coupons for some Circuit work, Circular style. Timer did 10 block burpees while others performed Block Merkins, Curls for the Girls, Dips on the Bench, V-Ups, Block Toe Taps, Block Swings. 2nd and 3rd round condensed to 5 Block Burpees for time. BTTF for Ab Mary including APD, MPD, GPD, LBC & flutters.
Names Numbers Announcements –
Convergence on Monday at Tredegar – 7 am
DTH leading Ultimate Frisbee Tour around various AO’s this summer along with Pupply Pile in June following Dog Pile
YHC took us out
NMS: With the upcoming holiday weekend, YHC was hoping to get the pool body in shape with ab and coupon work for the arms. Bone is always entertaining with various songs and comments. Good to see Singer back out at the Forge. See DTH if you are looking for a “new to you” ride. Triple Check and Clock work instructions need some work but PAX got the idea. Congrats to Bone’s 2.0 on hitting 12 trips round the sun and good luck to Crash as he goes thru this military prerequisites. It was an honor working with you men this morning. SYITG
1 Comment
Don’t take this the wrong way but that was a damn fine workout for someone who’s not a personal trainer.