April 3rd, 2021 By Hokie Pokie

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!!!

 

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