A prime number, 7, for Heartbreak Ridge. In attendance today were the essential food groups; Bacon Bits, Tater and Pigskin; 2/3 of the professoriate of VCU (Offshore and Lighthouse); the Championship Baseball Manager who destroyed the Roman Empire (Attila the Hun, congratulations on this past weekend’s 2 championships); and a White Snake fresh from rescuing ET from a pack of wild cyclists at RAMM.
It went like this:
A Warm-up mosey, Karioke left, backwards run and Karioke right in the parking lot.
COP with 20 SSHs, 10 Manmaker Merkins, 15 Knee-ups and a stretching exercise.
Mosey to Heartbreak hill for a Jacob’s ladder (run to top, 1 burpee and return to bottom, then 2 Burpees, etc. up to 7)
Mosey over to the railings behind the Quioccasin parking lot and hand-foot walk the rails from the bottom to the top
Mosey to the wall under the side covered porch of Quioccasin for;
15 People’s Chair/air press in cadence, 10 BTTW hips slaps in cadence, 15 Donkey Kix OYO;
15 People’s chair/milkers (moo), 10 BTTW Australian Mountain Climbers, 15 Donkey Kix
15 People’s chair/Lalannes, 10 BTTW Toe Taps, 15 Donkey Kix
Stretch
Over to playground at Pemberton
The following 3 times: 10 Pull-ups, 20 Merkins and 20 hook your feet Sit-ups
Mosey to parking lot for BLIMPS; 5 Burpees, 10 Lunges (each leg), 15 IWs, 20 Merkins, 25 Plank Jax, 25 Squats
Mosey to front of Quioccasin picnic tables for; 15 Dips in Cadence, 10 Bulgarian Split Squats in cadence (right leg back), 10 Bulgarian Split Squats in cadence (left leg back): 2X
Back to start:
20 Flutter kix in cadence, 20 APDs in cadence. 60 count 6-inch leg lift.
Acabado
No announcements. We’re not aware of a July 4 convergence.
Takeout by YHC (first verse of “Be Thou My Vision”)
