10 HBR regulars, 1 FNG, and 1 Downranger joined for these weeks Heartbreak Ridge
Long-Mosey around the front of the school and back around to the back blacktop. Meanwhile Whitesnake is running over to Pemberton. Luckily Gomer is loud enough to signal Whitesnake. COP with various exercises to include the Pencil Roll and Inverted Scorpion Kicks.
Mosey over to the wall for a Triple Check. P1 Wall Sits with Overhead Presses, P2 does LBC’s, P3 runs to the Poles on the far side and Zig Zags through them from right to left, Complete round. Round 2 same exercises but Zig Zag left to right. Round 3 same exercises to run to the center and 1/2 the group turns left/turns right and Zig Zags and then reverse to the other side.
Form up in a line for a Pencil Roll Train. 3 count exercise to 5. Dizziness complete.
Partner up for a Handshake Partner Triple Check. 10 Boxing Dying Cockroaches each partner, 10 Boo-yeah Merkins, 10 Partner Boo-yeah WWII’s, 3 rounds. Last round finish with 20 Boo-Yeah WWII’s.
Mosey to the rails down by the Field House. Hands and Feet on the rails up to the top and then Bear Crawl back down. 1 round.
Mosey to Lil’ Blue and grab 6 Micro Blocks. Block for every other man. M1 does and exercise with the block while M2 does a different exercise, pass the block to the left. Do this for a few rounds.
Partner up with the Block. Partner WWII’s with the block handing off each rep. Complete 30 each while switching sides in the middle to work the opposite side of the Abs.
Recover and get back to back with your partner rotating and handing off the block. 1 minute until the timer.
Announcements – 2nd F Lunch at Firehouse Subs in Innsbrook next week at 11:30/12:00? on 5/14. May Convergence at Tredegar. 10 year anniversary coming up in the Fall, September 27th weekend?
NMS – Great to have Mayhem (F3 Hampton Roads) with us today. YHC met Mayhem at the Oceanfront workout last year. Mayhem also saw Florence last week when Florence was on vacation. Cujo (FNG) who is in RVA for work and lives in Upstate Maine. Cujois a friend/colleague of Mayhems. Unfortunately there currently isn’t a F3 Chapter where Cujo lives, but maybe there is an opportunity now to start one?
