Archives: Back to School

  • When: 20200204
  • QIC: Buoy
  • The PAX: Buoy, Dreamliner, Submac, Marvel, Double Fault
  • 5 PAX arrived to Duck Duck Goose (DDG) ready to squeeze in a quick workout. Weather was 57°.

    Warmarama:

    • SSHs 25 ICs
    • Arm Circles 15Fwd/15Bwd ICs
    • Michael Phelps 15 ICs
    • Reverse Lunge 15 ICs
    • Mosey around DDG lake

    The Thang:

    • Billy Madison Routine; Inspired by Billy Madison’s journey back through school, this routine involves a running loop and exercise per grade. Begin with a loop to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades. Completed OYO.

    Exercises:

    • 1st Grade; Leg Thrusters 12 Reps
    • 2nd Grade; Merkins 12 Reps
    • 3rd Grade; BBSU 12 Reps
    • 4th Grade; Jump Squats 12 Reps
    • 5th Grade; Dips 12 Reps
    • 6th Grade; Wing Nuts 12 Reps
    • 7th Grade; Lunges 12 Reps
    • 8th Grade; CCDs 12 Reps
    • 9th Grade; LBCs 12 Reps
    • 10th Grade; Monkey Humpers 12 Reps

    PAX did not graduate as we ran out of time and only completed up to 10th Grade. To be continued……..

    • 11th Grade; Hand Release Merkins (did not complete)
    • 12th Grade; American Hammers (did not complete)

    Recover back to the flag…

    COT:

    YHC read from the bible Isaiah 41:10;

    Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous hand.

    Quick Links:

    Q spots available for February; click on the link below to signup: https://docs.google.com/spreadsheets/d/1Utp_HFAXLbCkhlUYR2F5oOdlp-HTjwlbLmYErn6g3Zc/edit#gid=1680586126

    F3 Hampton Roads