DICCS given to include social distance and split PAX into two groups due to size to make sure we maintain safe space.
20- imperial walkers
10 – Low Slow Squats
10- low slow merkins- plank, elbow plank, right hand high 10 secs, right leg high 10 secs, plank , elbow plank, left hand high 10 secs, left leg high 10 secs, plank, and elbow plank – recover.
Mosey 1/2 mile- plank after and wait on the 6
Mosey to middle of main rd. ( Shenandoah drive )
group 1 – runs down Shenandoah drive- 5 burpees, 20 Bomb jacks back to middle of Shenandoah for 20 Pistol LBCS alternating legs RINSE REPEAT
group 2- runs up Shenandoah drive – 5 burpees, 20 Bobby Hurley’s back to middle of Shenandoah for 20 pistol LBCS alternating legs – rinse repeat
Groups then switch direction and complete what other group did
Mosey within your group to laurel hill for some fun hill/group work
Group 1- bottom of hill 10 Mike Tysons- run backwards up hill for dry docks
Group 2- top of hill – 15 Dry Docks – run down hill for mike tysons
rinse repeat 5 times
Mosey to middle of Shenandoah in your group
Group 1 on one side and group 2 on other side ( Social Distancing still intact)
5- heels to heaven, 5 gas pumps, 5 American hammers, 10 air jabs ( increase each by 5 until we get to 15,15,15,25)
Mosey to COT in your groups
group 1 one side of rd and group 2 on one side of road ( Social Distancing still intact)
group 1 at COT and group 2 at entrance on the glorious Briars and the Crest
2 burpees and sprint to where other group start and rinse in repeat 5 times ( TIME UP)– whewwwwww
we had a great mixture of some hard core F3ers ( Schneider , Ricky Bobby, O-69, Turnbuckle, Spider Monkey, Baklava and Myself) and some hardcore chicks that would crush some FIA action if it ever comes back around ( Dixie Chick, Donovan and Pilisic) plus we had a few other kiddos mixed in and a FNG name (Cannoli) he named after his Greek heritage and his father is named Baklava. Great time today leading this group and thanks to Schneider for leading group 2 , although bigger than we like during this time we practiced social distancing to the T and we are not turning away peeps wanting to push their bodies with us.. GREAT WORK BY ALL
Thanks to 0-69 for taking us out….
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