Wednesday, November 25
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

On time, every time…

4

No question on the Q’s this morning in the #gloom, as both Orville and G-Lo had nightmares that they’d oversleep. We had 18 faithful with bright eyes for #45MOM #smokefest, another great outing on a cold RVA morning. Oh – and tomatoes popped out of the ground again… maybe they are of the cold weather resistant kind.

On to the thang…
G-Lo on Q
Mosey the PAX on over to opposite side of school.
COP with SSH X 15, Imperial Walkers X 15, LBC X15, Windmills X 15
Mosey over to tennis courts for 4 corners of pain #4COP
Split group into groups of four, each corner of tennis court had a designated exercise.
30 seconds / corner for 5 minutes total OYO
Jump rope, High Knee Runs, Burpees, Mountain climbers. Rinse and repeat for 5 minutes.
Everyone on baseline for Walking Lunge Suicides. X1
Walking lunges to halfcourt, sprint back to baseline. Walking lunges to far end, back to baseline

Hand over to Orville for Q
Mosey around the soccer field
#6MOM
Rosalita
Hello Dolly
Freddy Mercury
Flutter Kicks
Mystery Box #
Mosey back to tennis courts for #4COP pt 2
Split group back into fours, each corner of tennis court had a designated exercise.
30 seconds / corner for 5 minutes total OYO
Merkins, planks, diamond merkins, planks. Rinse and repeat.
Mosey over for COT

Everyone did a great job this morning… hopefully the #4COP was a hit! Looking forward to #RAMM on Friday  and #GRIDIRON on Saturday, plus a an F3 happy hour at American Taphouse on 11/19.

G-LO and Orville.

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