Great week of Q’s in SOJ, YHC felt he had to deliver a good one to close the week out strong. Caravans of clown cars rolled in and 19 HIMs emerged to take on a balmy Friday gloom. It went down something like this.
Quick mosey to the first mailbox on the hill and back to the lot. SSH, Ukrainian Soldiers, Imperial Walkers, Arm Circles, Merkins, Alabama Prom Dates and light stretching honoring members of the PAX.
Time to work!
We began with the Iron Dog Gauntlet. Break out into 4 groups – 1 person begins the gauntlet, everyone else runs to end of parking lot and back. When they advance to the second exercise, a second member joins the gauntlet behind them, etc. Once done with all 5 exercises, you run until the group has finished.
- 50 LBCs
- 40 Squats with bands
- 30 coupon bicep curls
- 20 Merkins with bands
- 10 40# sandbag thrusters
- A lot of mosey’in
Had some newer HIMs we wanted to intro to Satan’s Hill, so we did BLIMPS
- 10 burpees at the top
- 20 lunges at bottom
- 20 imperial walkers at top
- 20 merkins at bottom
- 20 plank jacks at top
- 20 squats at bottom
Back to the parking lot for 2nd round of the Iron Dog Gauntlet.
Closed out with 500 merkins as a group to honor Heist’s 500th post. Great job man!!
Announcements – LURCH VQ Saturday at Rock N Roll. Bridge Saturday. VQ week 11/4-11/8. 3 Doors Down is doing Daddy/Daughter and Daddy/son events, check Slack for details. F3RVA 10 year next weekend, check Slack for details on events.
Prayer Requests – Dumar’s dad his having surgery next week. Fandango’s son Dax will be meeting with an Endocrinologist. Schwab’s family had a recent and unexpected loss.
Glad to see some of the news guys who have joined our Green Mile AO show up today! We had an FNG Justin, a.k.a. Schwab join us today, neighbors with Chipper who brought him out. Schwab grew up in Roanoke, went to high school with JJ Reddick and he eventually moved to Richmond. In the banking industry but that doesn’t come highly recommended. A very proud Highlander who graduated from Radford. A few names were offered up, but some just have a way of standing out above the others. Welcome, Schwab! Good to have you out there, look forward to seeing you at some more workouts!
Finish strong tomorrow, great week of work. Until next time.
