First time is the charm some might say and many of the PAX regulars at the Isotope OG missed the guest Q by YHC. That's perfectly ok because a few good men decided it was a good day to renew their man cards. YHC was there for as it turned out a solo Standard of 2+ miles in the not yet summer muggy morning. Upon my return a visiting Virginia PAX – Dreamliner was there ready and waiting. We chit chatted until a few others showed (thank god).
honestly by 6:56 I was getting a little nervous that I scared the PAX off as vigorous exercise tends to do. But there we were chatting away and in classic NinjaTurtle style he rolls in at 6:59 (I understand this is typical) ready to go. Some observations before we get to the thang:
- Dreamliner is a stud and killed it today – hope it was challenging enough and great to have you visiting.
- burpees for anyone over 5'6" take a long time, but that was made up for in the running
- YHC was smoked!
The Thang
mosey round large soccer field circle up for Standard F3 warm up
SSH
IST
Windmill
Carrott Puller
we are not going g to do 4-corners for act I – run to each soccer field corner and execute 10 Burpees OYO
when you arrive back at the start Front Lean and Rest
repeato except it is now 5 Burpees OYO + 20 Squats
repeato with 5 Burpees + 15 Squats + 20 LBCs
act II – partner up for paddy cake sit-up Ladder. Start at mid field execute 5, 10, 15, 20, 20, 15, 10, 5 paddy cake sit ups and run to end line and execute equal number of CDDs
act III
mosey to playground for partner assisted rows – one partner does 10 rows and flap jack. Then do 10 Mericans
repeato, repeato
then back to the field for a little mary
Mary
Touch them heels
flutter kicks – Virginia style
the W
should touch Mericans (nod to Snake Eyes)
and then elbow plank – and we are done!
Tbone