Always good to give the Virginians a taste of the mound of humility to their southern border. I think I remember most of what we did.
Warm-UP
30 SSH, 20 Good mornings, 20 windmill, 3×20 merkins, planking
Moving along…..
5 sets of suicides on the basketball courts while partner did squats. Planks until PAX finish
set of 7’s across the filed and back with burpees and dips
set of 7’s across the field and back with scorpion hops and irkins
Usain Bolt with a Kettle bell Farmer Walk. The PAX doing the carry picked the exercise and the next in line called cadence. LBC,SSH,Merkins,Freddy Mercury, PAX under the plank,supermans, plus three more.
10 Burpees OYO
Balls to the Wall 30 count x 2(crowd favorite) People’s chair 30 count x 2
Field run while partner does flutter kicks – flip flop
MARY
American Hammer x30
2 minute plank
COT
Great work by the PAX and great to get back out and q. It was nice to add a little bit of NC into the workout.
A Wednesday workout has started at Washington Park on at 530.
Within the next couple of weeks there will likely be a workout starting at “The Park” down by the UVA law school at 530. More to come on that soon.
Everybody sign up for twitter even if you just use it for F3
It is great to have F3 up here while I am in training. It is fun to see new guys joining.
Prayers for Mara(sp) and her family.
Pleasure to lead,
Quagmire
