To celebrate the return of college football, the morning was soundtracked by EA College Football 26 and 27. YHC’s voice cracked during Warma-Rama, which immediately earned a comparison to the Sherminator from American Pie. Once everyone finished evaluating my puberty status, we got moving.
The rest of the morning was a steady progression of arms, abs, legs and lungs: playground loops, a ladder, bear crawls, jump squats, an ab pavilion clock, and wind sprints to close it out.
COP 1 – PLAYGROUND LADDER
5 total loops around the playground.
After each loop:
- Burpees (x 5)
- Merkins (x 10)
- Squats (x 15)
Increased each exercise by 5 until the burpees reached 15, then worked our way back down.
Five rounds total.
COP 2 – PAVILION BEAR CRAWL
Moseyed over to the pavilion by the soccer fields.
4 rounds:
- Bear crawl around the pavilion
- Jump squats at the start point after each lap.
Jump squats started at 5 and increased by 5 each round.
COP 3 – TABATA PAVILION CLOCK
Each side of the pavilion became a station:
- Flutter Kicks
- World War IIs
- Plank Jacks
- No Surrenders
When Tabata time was called, run a lap around the pavilion and rotate to the next station.
After finishing the clock, we headed back and paid the toll:
20 Dips
10 Incline Merkins
Then finished the morning with wind sprints.
ANNOUNCEMENTS
Shirt orders are open.
The Crossing is back open.
Good turnout Saturday at Bon Iron with FNGs Rage Bait and Chicken Muddle. Chicken Muddle is local, so keep encouraging him to come back out.
GTE registration is still open. We’ve got a solid core of F3RVA guys coming out, come join us!
Prayer Requests: Freezer Burn as he prepares to move to Raleigh with his new bride.
Lift up all the guys training for GrowRuck.