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F3 MeCa | April 20, 2021

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Tour of Dorton Park

  • When: 04/03/21
  • QIC: Hokie Pokie
  • The PAX: Moolah, Bravo, Porto, Chachi, Spaz, Grassy Knoll, Uecker, Hop Hunter, Sterling, Loveboat, Ringo


Nice cold morning, as 12 men (5 Runners/Ruckers and 8 for Beatdown) came out to Afton for a Hokie Pokie special. Told the group I wanted to give a tour of Dorton Park, not much running, I thought!!I

4 Runners were out getting big miles today, while 8 men hit the parking lot for a 7am beatdown.

Mosey around the parking lot and then circled up for warm-ups:

  • SSH (IC) x12
  • Pennie Pickers (IC) x 12
  • Wind Mill (IC) x 12
  • Mt Climber (IC) x12
  • Merkins x 10

Grab some brick and head to the corner of the parking lot to get started.

 

Three rounds:

30 Bench Press with brick

30 Curls for the girls

30 Goblet squats

Run a lap

20-20-20, run a lap

10-10-10, run a lap

 

Leave the bricks and head to the tennis courts

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

Four corners

3 exercises @ each corner

  • 10 Russian twist
  • 10 Merkins
  • 10 RBC
  • Run a lap and go to the next corner

Mosey to the back Park entrance:

10-1 Ladder

  • Squats at the bottom
  • SSH at the top

Mosey to the back Bridge entrance:

10-1 Ladder

  • Muscle Ups on the bridge
  • Carolina Dry Docks on the side

Mosey to the shelter

3 Stations

  • Swings pull ups x10
  • Shelter, step ups 10 each leg
  • Play ground, pole taps x 10
  • 3 rounds

Mary

  • Plank Up, different body parts up, but not at the same time
  • Low Flutters (IC) x 12
  • LBC (IC) x 15

Recover – Recover!!

Thanks for joining me this morning and playing along!!

HP

 

April run/ruck/walk a mile a day and bring a friend!!!

 

Hokie Pokie

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