Pre-workout discussion of changes to Pouncey Track Park. Additional Pickleball courts are proposed, along with additional parking and moving the pull-up bars. There’s also the Tuckahoe Tomahawks playing today.
Mosey to near the pull-up bars.
It’s great to have a workout to go to on Saturday mornings (and the rest of the week for that matter.) One thing I do miss is the 2nd F after the workout on Saturday. Between Vacations, childcare and in the next two weeks, Cub Scouts, I’ve missed a lot of 2nd F on Saturday. I’m hoping to get back to showing up starting in three weeks.
Disclaimer
20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch
Mosey to Burpee Hill
7 minutes of Burpees
Using Pull-up bars:
11s with Hanging Knee-ups and Bulgarian Split Squats using the picnic benches
Back to football field near fence
10 Romanian Leg Lift (in cadence) Left leg then right leg
Soccer(?) field below the football field
11s with get ups and Ukrainian Hammers
Mosey to far end of the soccer field
Run/belly touch each red line to the other end
Mosey to Wall in front of school
15 People’s Chair air press, 10 BTTW Hip slaps, (all in cadence), 15 donkey kix
15 People’s Chair milkers, 10 BTTW Australian Mountain Climbers (all in cadence), 15 donkey kix
15 People’s Chair la-lanes, 10 BTTW toe taps (all in cadence), 15 donkey kix
Stretching exercise
Mosey to the loading dock
Behind the loading dock 10 Squats, climb wall and fence to loading dock, cross loading dock, climb down loading dock, mosey to asphalt for 10 HRMs. 3X
Mosey back to soccer field
Bear crawl/Crab walk about 2/3s of the field changing at each red line
Mosey to parking lot
20 Heels to Heaven, 20 Rosalitas 6-inch leg left to count of 60
Announcements
Oct 11: 2nd F, Tuesday Lunch Innsbrook Firehouse Subs: show up sometime between say 11:30 and 1:00.
Oct 29: 2nd F, Beer Mile. Also, F3 Launch in Blacksburg
