Six early risers stepped onto the grounds of Atlee High School unsure of what the Q had in mind. As the Q accessed who had posted, it appeared that a simple but active workout would occur. This is what might have happened.
Mosey to practice football field
COP – All IC
- 20 SSH
- 10 Don Quixotes
- 10 Helicopters
- 10 Small, 5 Big Arm Circles, Reverso
- Lunges – 10 with left then 10 with right
- 5 Merkins, then lower to 2 inches with 5 Merkins, then back to plank with 5 Merkins
- 20 LBCs
- 10 Heels to Heaven
- 10 Rosaletas
- 10 one legged APD, reverse
Mosey to middle school basketball court
21s, 15s, 9s
- Run to endline and back 21 times, then do 21 squats and 21 merkins
- Run to endline and back 15 times, then do 15 squats and 15 merkins
- Run to endline and back 9 times, then do 9 squats and 9 merkins
Bulkhead Special
Do 1 pullup followed by 2 merkins, then 2 pullups and 4 merkins, 3 pullups and 6 merkins. Keep going until 11 pullups and 22 merkins have been completed
Mosey to VSF
6 Inches – Hold 6 inches while Q counts backwards from 30 to 0.
COT – Name-O-Rama, Number-O-Rama, Announcements, YHC took us out
NMS
Its been 2 months since YHC has posted at DaVille due to an ankle injury along with a few conflicts. It was great being back. YHC considered taking the PAX off campus since so many runners posted but decided to keep things simple and try the 21, 15, 9 exercise that he learned about a few weeks before during a non-F3 bootcamp. As usual, Fannie Mae crushed this exercise after running prior to the workout. His pace picks up as he gets further into the workout. The PAX as always did a terrific job with every challenge. Well done! The Bulkhead Special was tough for everybody. Bulkhead introduced this to YHC a few years ago. YHC has used it a few times sense. Opus led the Pax for this exercise.
Announcements
- A trip to Dirty Jersey is in the works for Aug 28th for a F3 workout with The Carpenter. More details to come
- It might be time for a DaVille takeover. More on this to come.
It was an honor to lead this morning Gentlemen!
Gotta Run!
Phonics
