Saturday, February 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

8 Strong at QuackQuackHonk

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8 PAX showed up ready to roll on this surprisingly warm and windy morning.

Warmarama
YHC got everyone going with 30 SSHs IC, 15 TTT IC, 10 Forward/10 Backward Little Arm Circles IC and 15 Imperial Walkers IC.

Thang
Mosey around the pond stopping at the docks on each side for progressive exercises:
Dock 1: 10 Burpees OYO
Dock 2: 10 Burpees OYO, 20 Squats OYO,
Dock 3: 10 Burpees OYO, 20 Squats OYO, 30 Carolina Dry Docks OYO
Dock 4: 10 Burpees OYO, 20 Squats OYO, 30 Carolina Dry Docks OYO, 40 BBSs OYO

Mosey to the planter and pair up with coupons for a DORA. One PAX runs to the path while the other performs the exercise and then switch off:
100 Merkins on the coupon
200 Kettlebell Swings using the coupon
300 Curls with the coupon
Some groups finished earlier than others, so there was lots of extra credit on the curls.

Mosey back over to the flag and on our six for:
20 4-count American Hammers
20 4-count Flutter Kicks
(Thought we killed the FNG)

COT
Countarama and Namerama

Bible Reading: Psalm 62:5-8 The Lord is my rock…I WILL NOT BE SHAKEN.

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