The Valley Heats Up!



The Valley Heats Up!

Warmup
SSH x 25
Mountain Climber x 10
Merkin x 15
Imperial Walker x 10
Squat x 10

The Thang
Run down Ramblewood Lane to the oval parking lot
Parntner up and head in opposite directions:
Run around parking lot to meet partner, then 10 handclap Merkins
Then backwards run around parking lot to meet partner again, then 10 handclap Merkins
Repeat x 3-4

Mosey to tennis courts
4 corners – Lunges in between corners
Burpee x 10
Rosalita x 10
Plankjack x 10
WW2 situp x 10
Repeat x 2
Plank exercises

Bataan Death March (Indian Run / Burpee “Catch me if you can”) to bleachers near Burnt Mill Road

Dips x 10 in cadence
R leg step-ups x 10
L leg step-ups x 10

Run back to Huntingtowne Farms Elementary School

Mary
Plank
LBC x 25
Plank

Moleskin:
It was a beautiful morning in the Valley.  A hardworking group of men broke sweats with a mix of running and upper/lower body and ab workouts.  YHC’s cadence could still use some work, but the pax were, as usual, quite generous.

Announcements:
F3 Dads on Saturday at 9am
Gravedancer QIC at Black Widow on Tuesday 7/17

COT

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