Three WDog regulars including one new regular descended upon the greatest park the City of Richmond has to offer. YHC is nursing a shoulder injury, so legs and abs were all that was on the menu for today. Since YHC realized only after the fact that YHC signed up to Q the week after BRR a lot of stretching was in order to kick things off.
Circle or Triangle up at the flag and stretching ensued. YHC led the PAX in some stretching to both ease into the work out and get all those BRR muscles acclimated again to working out. After stretching YHC lead some side straddle hops and imperial walkers to get the blood flowing.
Mosey over to the posts along the road, each PAX took a post and did 5x leg raises for a native American style run/series along the posts. Each person does 5 leg raises while the others hold 6 inches.
Then Mosey on over to the amphitheater but a stop at the top for a quick introduction to a new exercise. YHC attempted to do a waterfall leg raise but need more than a traingle for it to work correctly. So maybe next time.\ YHC has been perusing the Exicon and a new one has appeared, it’s called the Butkus and it’s simple. Find a curb and do fast step-ups for 1 minute straight on the curb, then 30 second rest, then repeat for as many rounds as YHC desires. YHC recalls we got through two rounds perhaps. Then on down into the there we did 5 WW2’s at each level up and then head back down for 10 spice rum squats down. So spice rum squats are inspired by the one and only captain Morgan, so think captain Morgan stance with one leg up on the high area of a step and one leg down, then do a squat. 10 spice rum squats for each level and down to the bottom.
Then YHC and company headed down to the bottom of the hill for a DORA, but there were three of us so two people ran at the same time, one person was always the first runner and one person was always the second runner. after you run two hills then swap out with the person doing the DORA count. 100 WW2’s and then 200 WoJo Squats where you slap the ground with your hands ‘like a crazy Duke basketball player’ as per the Exicon. The PAX only got partially into the WoJo squats when it was time to mosey back to the flag.
At the flag there was time for some more stretching then time was up.
Names, Numbers and Announcements. YHC took us out.
