8/16/2019
Pax : Rick James, Herschel, Legz, Johnny 5, Kwon Do, Dairy Queen, Bernie(FNG), Cat Scratch, Pipeline, Seabiscuit
Q : Seabiscuit
First thing we saw when we reached the top parking lot of Virginia Western were not 1, but 2 foxes running across the parking lot.
But, we didn’t see them until after our warm up : Mosey around the circle, then circle up in the Aquatic Center parking lot. Perform : 25 IC SSH, 10 IC WMH, 10 IC WM. Followed by Crawl Bear Merkin Ladder with parking spaces. 1-10, Crawl Bear the parking spaces adding another merkin at each parking line. Total 55 merkins.
Run up to the back of the top parking lot , see foxes, discover a wall of cinder blocks in waiting.
The Thang : Everyone grab 2 20lb cinder blocks and line up at 1st light post.
1st exercise :
Round 1 : Lunge walk to next light post with a cinder block overhead carry. Bear Crawl back to the first post and group perform 1 minute of Flutter Kick.
Round 2 : Repeat lunge walk with 2nd cinder block, Bear Crawl return and group perform 1 minute Freddy Mercury.
Run to your 2 blocks at the 2nd light post
Round 3 : lunge walk back to 1st light post with 1st cinder block, Bear Crawl return and group perform 1 minute of LBC’s.
Round 4 : Repeat lunge walk with 2nd cinder block , Bear Crawl return and group perform 1 minute of Sharon Stone.
2nd exercise :
Line up at first light post with a cinder block and run the length of parking lot stopping at each of 6 light posts to set your block down and perform 5 burpees at each post. Total 30 Burpees. At the last post squat it out for all the pax to finish then a 10 count and run the length of the parking lot with your block back to the starting line.
3rd exercise :
A Ladder 1-10 performing 2 exercises. Merkin and double shoulder to shoulder with a cinder block. Total 55 Merkins, and 55 Double Shoulder to Shoulder’s.
Time to stack the cinder blocks and run back to the Aquatic center.
Recover, Recover.
Welcome FNG Bernie, Spartan Race announcements, Everyone come out for First Friday F2 Lunches
Thank you Pipeline for taking us away.