15 pax including 1 FNG planted the VSF and got down to business. I don’t know if you heard, but 2-ply showed up attempting to complete the 6 pack of workouts. That’s 6 workouts in 6 days, if you’re scoring at home. Anyway, I won’t mention that again…
The Thang:
COP:
SSH, arm circles, good mornings, mountain climbers, Peter Parkers, Parker Peters, IW
Indian run to the PAINground
Pullups x 15 while the rest of the pax do various exercises including merkins, dry docks, jump lunges, and squats
Wait, I forgot that 2-ply was completing a 6 pack. We started with 2 sets of 6 burpees and ended with another 6 burpees. Let’s not mention it again.
Indian run to Hamburger Hill for a modified Jacobs ladder.
Backward run to the top, 1 burpee and 6 merkins (to honor 2-ply)
Jog to the bottom, 12 (to honor 2-ply) tuck jumps and 6 merkins (to honor 2-ply)
This got to be a bit cumbersome, so we stopped in the middle for some recovery dips and planks, then did a shorter run to finish most of the rest of the ladder.
Jog to the soccer field for a relay race between the odds and evens, 10 burpees to the losers (it IS a race, Cardiac)
Mary
COT
Moleskin:
– Welcome FNG Dupont. Hope you can get to that DC F3 group at some point.
– T-shirt orders are live
– Monday Devils Ridge now at new location – gravel lot off 751 at Al Buehler Trail, 0530. Te’o and YHC are your Qs
