"Sounds like an Arch Loader to me…"

  • Workout Date - 02/25/2016
  • Q In Charge - Montross
  • The PAX - Flay, Squeal, Squints, Homeward Bound, Montross - YHC
  • AO -

Four super loyal PAX joined me at the Tank this morning in order to finish the month strong.  41 degrees, 22 mph winds, pretty dry, felt like 30 degrees…squeal was dressed for the pool.

Warm-Up:

SSH IC x 20…no, here comes Squeal.  Lets go to 35.

Squeal’s still not here.  Let’s hit some Squealbillies x 25.

10 Burpees OYO

*Mosey to the tennis courts.

Arch Loader:

Court 1 – Bear Crawl

Court 2 – Crab Walk

Court 3 – Duck Walk

Court 4 – Frog Leap

Court 5 – Bear Crawl

Sprint back, Rinse & Repeat

*Mosey to the middle baseball field dug out.

Dora 1-2-3:

100 – DC Hip Slappers #shoulderswarm

200 – Hand Release Merkins #shoulderssmoked

300 – Jump Squats

While P1 does exercise, P2 jumps 3rd baseline fence, sprints to first baseline fence, jumps fence and sprints back.

10 for 5:

Squeal brought it to my attention that Burpees are way harder at the end of the workout than the beginning.  Thanks, Squeal!

10 Burpees every minute for five minutes.

4MOM:

Flutters x 35 4C

LBC’s x 35 4C

6″ for 1 minute

Plank for 1 minute

That’s all she wrote.  Good workout.

COT:

Pray for Squints mock trialers, his property management issue and his colleague and her husband.

Pray for Lindsey Motley’s family.

Pray for Flay’s kid’s nanny as she begins her new journey and his kids start theirs without her.

As always, it was a pleasure.  After our discussion in the COT, I feel like we all need to realize how lucky we are to be husbands, fathers, friends, etc…Don’t take advantage of what you’ve been given.  Cherish every moment with the ones you love!

See y’all in the gloom!

Aye!

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