We went down the hill and then we made our way back up. That is all – end of backblast.
Not really, it was a challenge to remember all that we did but here is my best recollection.
After NTB warned Rev that ‘Rosie’s a runner’ and Gumbo provided a correction that you never know what you’re going to get with Rosie at the helm, a mighty 15 took off in a slow mosey down the hill. The cul-de-sac was much further than I remembered but we made it in tact. #16 arrived after a brief search of the AO.
Warm up starting with DQ (you’re welcome Last Call), Ukrainian Soldiers, Imperial Walkers, SSH, Shoulder Taps, Peter Parkers, Tempo Merkins, Freddie Mercuries and LBC. After rave reviews of the low rep/good form at Dogpile YHC tried to recreate a similar beatdown to work our way back up the hill. Exercises included lunges, no-cheat (HRM w/ shoulder tap) merkins, American Hammers, bear crawl, crunchy frogs, 30 seconds of curb taps, reverse lunges, copperhead squats (add the twerk, if needed), single leg squats, werkins, heels to heaven, and burpees.
Mosey to the ramp railing for an indigenous jerkin run. Everyone hang, those with long arms may have a cheat code, man at the end does 3 jerkins (chest to bar) and run to the front – 2 rounds. Mosey to the box office for diamonds merkins, WWII, wall sits, questionably cadenced hoe-downs, and high donkey kicks.
Mosey up the stairs to the next level for more lunges, stagger merkins, and varying speed flutter kicks – the only exercise with high reps and obviously a crowd favorite. Up to the next level for bear crawl, crab walk, reverse lunge, and plank jacks. Mosey to the flag for a ring of fire but first, we have to scratch the itch for arm circles – do them in a boat position, legs raised, back off the ground – forward and reverse. Solid flair during the ring of fire with some Chuck Norris, HRM, Hitchhikers, single leg, and others. Stretch it out to close out the full 45.
NMM
Minimal running today but solid work by the PAX on a beautiful late summer morning. Chatter with other PAX recently have lamented the lack of good form in some exercises. Sometimes it good to do high volume, fast, and to fatigue but there is a lot of benefit to getting it done right– including a lower risk of injury – and sometimes that takes lower reps.
Solid chatter around the PAX this morning but I missed most of it trying to think of what to do next. Go out and get better today, it takes effort but the PAX is there for support.
Announcements –
James River Float Sunday at Huguenot Flatwater
F3RVA 10 Year – Friday 9/20 and Saturday 9/21 events – see pre-blast.
