7 Pax met to get some version of 55k training, up to 22 miles
4 Pax met for a Hokie Q with Mother Nature bringing the beatdown with heat & humidity
Leg focus
2 rounds, work for 50 seconds of work & 10 seconds of rest
– Bobby Hurley’s
– Low slow Squats
– Bolt 45’s
– Lunges Forward
– lunges Backwards
– Fire Hydrants
– Scorpions (L 1st time, R 2nd)
Shoulder focus
– Apollo Speed Skate Burpees
– Merkins
– Mountain Climbers
– T Merkins
– Shoulder Taps
– stiff arm merkins
– Angle Grinder (Merkin/Knee tsp)
– Bear crawl/crawl bear
Abs/Core focus
– LBC
– Flutter Kicks
– Bohemian rhapsody Freddy Mercury
– Star toe taps
– cross armed Big Boy Sit Ups
– v-ups
– Box Cutters
– dying cockroach
