The Way to End 2019

Four men stepped onto the grounds of Atlee High School for one last bootcamp of 2019. This is what occurred.

COP

• SSH – 19 IC
• Don Quixotes – 20 IC
• Arm Circles – 14 small, 5 big, reverso IC with 15 small, 5 big
• Helicopter – 19 IC
• One Leg Front Lounges 10 IC then switch legs – 10 IC
• Side Lounges – 19 IC
• Backwards Lounges – 20 IC
• Merkins – 10 IC
• Angled Knee Jumps – 10 IC
• Hand to Foot Mountain Climbers – 10 IC

The Thang

100 Burpees – Partner up – As one partner runs around the inside bus loop, the other partner does burpees. Switch until your group reaches 100 burpees.

Lat Hangs/Merkins – For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. YHC and Bulkhead lead twice. Corned Beef and Spike led once for a total of 6 sets of Lat Hangs and Merkins.

Plank-O-Rama

• In Plank position – Merkins/Carolina Dry Docks – 10 IC
• Rotate to Side Plank – Drop hip and raise – 10 IC
• Rotate to Back Plank – Drop butt and raise- 10 IC
• Rotate to Side Plank – Drop hip and raise – 10 IC
• Rotate to front plank – Rotating elbow planks – 10 IC
• Mountain Climbers – 20 IC
• Rosaletas – 19 IC
• 6-Inches – Count down from 20 – 0

COT

Name-o-Rama, Number-o-Rama, YHC took us out.

NMS

As I closes out 2019, I would like to thank F3 RVA PAX members for all of the great memories and workouts over the course of the year.  Well done today Bulkhead, Corned Beef, and Spike.  

I hope that everybody has a safe New Years.  See you in 2020!

Announcements

• Jan 1 Convergence, 7am at The Forge
• WINTER TOUR – 2020

Thank you for letting me lead you this morning!

Gotta Run!

Phonics