Warmup
Circle up for ring of fire
slow burpees everyone all time
each person does 15 in sequence until everyone has done each one time
*merkin+shoulder tap
*squat+kick
*big bois
*jump reverse
Pax Choice with Rock @ Fountain (pax picks 1 of 3 exercise options from a bowl with option of 10 burpees allowed each time)
Sunday mornings
Five Pax celebrated FATHERS DAY
F ield of dreams
A lternating leg step ups
T riple Check
H ail Mary
E mpty Wheelbarrel
R ocky Balboa
S unday Morning
D onkey Kicks
A nimal Walk
Y urpee
We then closed with Sunday Mornings & Mary
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
Feeling zesty out at the Mothership this morning with 6 PAX.
Started at the peristyle with a warmup:
Abe Vigodas x 10 (in cadence)
Grass Grabbers x 10 (in cadence)
SSH x 30 (in cadence)
Imperial Squat Walkers x 20 (in cadence)
8-Counts x 15 (in cadence)
Peter Parkers x 20 (in cadence)
Plank Jacks x 20 (in cadence)
Floyd Mayweathers x 20 (in cadence)
Parker Peters x 20 (in cadence)
Hold Plank, then low plank
Back to feet for a round of the Motivator (counted down from 10), then grabbed some columns for
calf raises x 20 (in cadence)
tib raises x 20 (in cadence)
SSH x 20 (in cadence) to keep the heart rate up
Moseyed to benches for
Dips x 20 (in cadence)
Rocky Balboas x 20 (in cadence)
Derkins x 20 (in cadence)
Irkins x 20 (in cadence)
SSH x 20 (in cadence) to keep the heart rate up
Moseyed to the grass over by the museum for round of Killer B’s (bear crawls, burpees, broad jumps). PAX bear crawled two tree lengths, then broad jumped back, stopping for three burpees every 5 broad jumps. Did one round, then did Jack Webbs up to seven. Did another round of Killer B’s, then coninued Jack Webbs from eight to twelve. Did another round of Killer B’s, then got on sixes for
LBTs x 20 (in cadence)
Big Boys x 15 (in cadence)
Not So Lazy Boys for time (10 seconds each position, right, center, then left)
Dying Cockroaches x 15(in cadence)
Hello Dollys x 15 (in cadence)
Started the mosey back to the flag, stopped just before the bridge for another round of 8-counts x 10 (in cadence).
Got to flags zone, then did some more of the Motivators for the remaining 2 minutes or so.
CoT, coffeeteria @ PJs. Fun one!
YHC took the Q at the Mothership knowing the Double Nickel training was goin on, expecting a light crowd.
With a brief disclaimer given, pax headed to the not so great lawn and circle up for the Warmup.
Typical warmup with 10 x 8 count Body builders for good measure.
There was a frisbee left by someone, so Pax took advantage of it with a little routine of chase the frisbee. One pax throws the frisbee, all pax sprint toward it. Once the projectile hits the deck, pax does called out MoT (bear crawl, lunge, etc) followed by 10 x called exercise upon reaching. All pax got two rounds. We did burpees and Merkins and other fun stuff.
4 corners with 10 x burpees at 2 corners and a Mary Exercise at the other corners for 3 rounds.
That was 100 burpees so far.
Mosey to the planters by the back of the Sculpture Gardens for Box Jumps with Rocky Balboas on the curb.
Mosey to the front of NOMA. The steps were taken, so continue on to the open grass for the following:
Ring of Fire x 2 with Merkins.
Death by Burpees! EMOM starting with 4 and increasing by 1 each minute. We called it after 12. That was 172 burpees for the day.
Mosey back to flag for COT.
Coffeteria followed with the Double Nickel Pax! Good times!
SYITG
Warm o rama
Low slow squat
Grass grabber
Abe vigoda
Peter Parker
Parker Peter
Hill billy
Imperial walker
Mountain man poopers
Self love
Butt kickers
Mosey around building
Step up 25 each
Dips 25
Lunge 25 each
Squats 25
Stairs 20
Bear crawl
Big boy sit up 25
Monkey humpers -crunches 25
Bobby hurlees 50
Stairs 20
Sunday morning thang
Cool o Rama
Low slow squat
Grass grabber
Abe vigoda
Peter Parker
Imperial walker
Self love
Butt kickers
1 minute Burpees
1minute stretch
YHC arrived at the Renaissance to find Catfish ready to roll. Catfish and YHC decided to split the Q duties. At the last second Gabrielle rolled in to make it a party!
Catfish took the warmup on the steps of NOMA with some regular routines and 20 x 8 count Body builders.
Off to the side of NOMA for a murderous set of calf raises and such.
YHC took over by heading to the front of NOMA for insane DirtyMacDuece. Each round started with either burpees or 8 count body builders. Lap takes you around NOMA.
End with 5 x Sunday mornings!
Coffeteria rocked to celebrate a great start to Easter.
With no Q on the sheet I assumed that it would be a grab bag for leadership. When I arrived, I found out Heisenberg was signed up but he never showed up so I took it. I gave the disclaimer and we ran to the foundry to warm up instead of facing the bacon. Once we arrived at the foundry, we did some exercies to warm up and then headed to the path for a burpee mile. All the PAX performed 5 burpees and then ran for one minute. The front runners (Catfish) would plank up for the six when the one minute was up. Once everyone arrived where Catfish was planking, we would perform 5 burpees and then run for one minute. We did that for an entire mile!
Once we got back to the foundry, we did some flexed arm hangs then hangs and then Mary. With 10 minutes left, we ran to the back of NOMA to do the traditional Sunday Mornings and them back to the flag. We welcomed FNG Drift (Backed Up’s son) and closed out with the countoff, namerama, and COT. Special prayers to F3 Alpharetta (Atlanta) where a PAX member lost their life skiing with another F3 brother.
YHC arrived at the Renaissance to find Vagabond completing his community service by picking up trash left on the steps of NOMA. With battle gear offloaded at the fountain, it looked like it would be 2 at the Reni, until 3 other pax came in hot. It was a solid beat down festival!
Disclaimer given, then mosey to the NOMA steps to face the bacon.
Warmup was typical. Moroccan Night Club dancing made the bacon sizzle!
The Thang
Mosey towards the big lake track for 5 minutes EMOM x 10 burpees.
Mosey back to the fountain to put the battle gear to use. 5 stations:
1 – Coupon triceps
2 – Coupon Squarls
3 – Burpees
4 – jump rope
5 – Ruck sack or Sweetness Run to bridge and back (timer)
Rinse and Repeat
Finished off with Sunday mornings in the back of NOMA.
COT
SYITG
Warmup
Burpee Suicides
Step-ups
20 mins of Mary/Core with coupons
Sunday Mornings
