After traveling to some different AO’s this week, it was great to get back to the friendly confines of Rockwood Park. We were greeted by poisonous snakes and a bug attacking Body Karate. That’s how we roll down here south of the river. A brief summary for your viewing pleasure:
Mosey to the basketball court for Warmarama:
Arm Circles, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Scorpion Kicks, Hand Release Merkins, LBC’s. We were greeted by an FNG and his wife who joined in for some Broga: hip flexor stretches and pigeons. The wife bounced after I described F3 and started doing some track drills: High Knees, Butt Kicks, Karaoke (x2), Mario Jumps, Hurdle Drills, Striders.
Mosey to the exercise circuit for 7’s – extended version. This is like an 11, but you only go up to 7. Exercises were hanging leg raises and burpees. In between sets, PAX ran to the top of victory hill and back.
Mosey around the nature trail, avoiding the aforementioned wildlife, for Exercise two: Quad Check with Murder Gorillas, Plank Jacks, Pole Smokers, Jump Squats.
Back towards the flag, stopping at the guard rail for 20 Dips. One minute of Raise the Roofs to finish things off.
Numbers/Names/Announcements
YHC took us out.
Final Thoughts: Great work by the PAX on a run heavy day! We covered quite a bit of ground on the 7’s. Rock N Roll continues to be the epicenter for FNG activity. Our newest member is Short Circuit. He is an engineer who works with Outage at Dominion. He enjoys outdoor activities and repairing electronics. Fun fact, he is originally from Cameroon and speaks fluent French. Helluva first workout – way to push through! I originally named him Tim Taylor but decided to audible to Short Circuit after the group.
Copperhead Crossing
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