Six guys gathered at Atlee High School for an anticipated beatdown. With no Q on the sheet, YHC grabbed control and off they went.
COP
SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Lunges, Reverso, Merkins, Angled Knee Jumps, LBCs, Heels-to-Heaven, Rosales’s, One Legged ABCs, Reverse
The Thang
In bus loop, triple sprints. One partner sprints 1/2 around bus loop then drops to do 5 burpees, the 2nd partner does the same, then the 3rd does the same. Do this 5 times. Then bear crawl to middle to do 10 merkins.
Mosey to benches. At bench, IC – 10 Step Ups, 10 Derkins, 5 Raised APD
Mosey to Elementary Playground periodically stopping to do more raised APD.
At Playground, Q-School – YHC leads – Hold pullup-hang for 15 seconds. Then 10 Merkins IC. All other PAX members then lead once doing the same thing.
Mosey to track. Jog corner while partner carry the straight away. Do one lap around the track. Then do 10 Booyah Merkins.
Jog past elementary school back to VSH stopping at light post and doing exercises.
COT – Numberarama, Name-O-Rama, Announcements, Trail Mix took us out
It was great leading today. In the 8 plus years that YHC has been part of F3 RVA, many more respects are being called out during Name-O-Rama. In saying that, with “You vs. You” and how we support each other, Age seems like just a number. We keep pushing through which makes us stronger on the other side.
Announcements
- July 4 Convergence – Forest Hill Park – 7 AM. Lets see strong numbers DaVille
- Summer Tour Continues
Outstanding job all today!
Gotta Run!
Phonics
