Wednesday, January 26
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Little Bit of Running Mixed In

2

Rockwood Park was the setting for another unforgettable Doozy/Chaplain team up. With Florence enduring a restless baby beatdown at home; we had to carry the Rock N Roll torch. Here is a brief summary for your viewing pleasure:

Mosey to the center parking lot for warm-ups:
– Russian Soldiers, Helicopters, Arm Circles, Don Quixotes, Cherry Pickers, Dead Man Hang, Hip Flexor stretches, Freddy Mercury’s.

Exercise One: The Ab Mile – 4 laps around the perimeter of the baseball field (roughly 1/4 mile). Lap 1 – 4 x 20 ct. WWII sit ups.
Lap 2 – 4 x 20 ct. Heels to Heaven
Lap 3 – 4 x 20 ct, Hello Dolly’s
Lap 4 – 4 x 20 ct. LBC’s

Exercise Two: The Merkin Quarter Mile – run plus 4 x 20 ct. Merkins

Exercise Three: The Elbow Plank 1/8 mile – One person runs out and back – roughly 200 meters. Other man holds elbow plank for the duration. Rotate.

Exercise Four: The 100 meter Burpee run : 2 x 5 burpees plus run in between.

Mosey back to the flag for numbers/names/announcements

YHC took us out.

Final thoughts:

It was great to get back out to Rock N Roll this morning. Solid work as always by Doozy. My mission for this backblast was to not use any musical references in the title……. “Allman Brothers” was the fallback option.

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