Nice cold morning, as 10 men came out to Afton for some Hokie Pokie special. I wanted to get the blood flowing early, so one easy way….Burpees, Just 5!! So we got right to it, at 5:30, I’m HP, you owe me 5 Burpees!

Mosey “left” around the parking lot to grab a brick and head to the tennis counts. Circled up for warm-ups, but first Just 5 Burpees!

• SSH (IC) x12
• Pennie Pickers (IC) x 12
• Mt Climber (IC) x12
• RBC (IC) x12

Four corners

With brick with you at all times, 5 exercises

• 25 Bench Press
• 20 Goblet Squats
• 15 Curls
• 10 RBC
• 5 Man Makers

Carry your brick over head to the next corner and Repeato, but first Just 5 Burpees!

Hokie Pokie Suicides

• Line 1 – 15 SSH
• Line 2 – 10 Squats
• Line 3 – 5 Burpees

• Repeato
  • Line 1 – 5 SSH
  • Line 2 – 10 Squats
  • Line 3 – 15 Burpees

AL Gore around tennis court #1

• The Pax got into the Al Gore position, as the last person in line ran to the front, repeat as we made it around the court

Q forgot to get payment for the last two exercises, so Just 10 Burpees!

Line up along Ct 1

• Bear Crawl to the end of Ct 1, Lunge walk back
• Bear Crawl to the end of Ct 2, Lunge walk back
• Broad Jump to the end of Ct 1, Lunge walk back
• Broad Jump to the end of Ct 2, Lunge walk back
• Skip to the end of Ct 1, Bear Crawl back
• Skip to the end of Ct 2, Bear Crawl back

 

Return Bricks and head to the big shelter for 5 Burpees

Mary

• Pretzel Crunch (IC) x10 each side
• Box Cutter (IC) x10
• Elbow Plank with some Practice for the final minute (or less for some)

Recover – Recover!!

Thanks for joining me this morning and playing along!!

HP

News and Events:

• 2/20:  The inaugural F3 Afton “CAN CAN” beatdown.  Pre-blast details
• 2/27:  Afton Run Creek clean up
• 3/05:  4x4x48 – 4 miles every 4 hrs (for 48 hrs). Talk to Major Pain.
• 3/06:  Fellowship of the Idiots run.  Sign-up here
• 3/20:  Harrisburg Extinction Race supporting Dream On 3.  Sign-up here

Current and Upcoming AO Goals:

• FEB:  Each pax bring atleast 1 FNG during the month.  Someone cared enough to EH us… who are going to help!

MARCH:  NO repeat Q’s for the Month