9 SOJ warriors ventured to Timberwolf to take on a long awaited McRib return to the Q sheet. Here’s what went down…more or less.
Warm Up
- SSH x 20
- Don Q x 10
- Imperial Walkers x 20
- Copperhead squats x 20
- Merkins x 11
- Freddie Mercury x 20
Post warm up the pax moseyed to the track to take on an RVA version of the
The THANG – Rack and Stack.
Start at corner of track
Complete 10 merkins
Run 1/7 of track to bleachers
On the first bleacher complete 15 dips
Back to beginning and repeat each stations, and adding an additional station (which includes running a further 1/7 lap) each round til you get up to the 40 rep exercise (7 total stations) at the completion of a full lap. Here the entire stack is completed.
The remaining exercises included:
- 20 core (LBCs, Am Hammers, WWIIs, etc)
- 25 Carolina Dry Docks
- 30 ssh
- 35 squats
- 40 mountain climbers
At the conclusion of MCs we proceeded to ‘Unstack’ (complete each one again) all exercises in place with exception of dips (ran to bleachers for dips)
PS – the entire PAX stayed together for each station and did the exercises in count/cadence.
Mosey back to the flag to plank for 15 seconds 😂.
Numberama/Nameorama/COT
YHC took us out.
NMS
Great time this morning gents. This exercise format was something I learned, while downrange with the New Brunswick Pax near Ocean Isle beach, NC. This was a fun way to spend the entire q on one format of exercises. Not a lot of mumblechater today, but some appreciated counting where needed.
Welcome to Columbo who was brought by Cookie. He’s visiting from Hartford, Connecticut.
Thanks for allowing me the opportunity to lead. Til next time! McRib
Announcements
- Half marathon and 10k Aug 19 at Robious Landing 0530
- Pickle ball tourney 8/26 at Forest Hill Pk 0600
Prayer Requests
- Pray for Futons mom recovering from surgery at NIH
- Pray for Hee Haws daughter Liv
