Saturday, November 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

It’s kind of a hill

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12 posted for what might have been a downpour but ended up being a downright pleasant morning.  Spirits were high as YHC started an industry standard warm-up and then headed for the playground.

THANG:

Mosey to lower field to learn it was closed.  YHC wonders if this is because of our intrepid bunch of ground scratchers.  Mosey to field inside track for COP:  SSH, clerkins, sit-ups, mtn climbers

Mosey to playground for 3x:  10 supine pull-ups, 20 dips, 20 marching planks

Mosey to baseball field for quick dash through the woods and back to the park where we ascended “the hill” (more of a bump in the field).

3x: 10 burpees, run to sand volleyball court, 10 jump squats, run back up hill

3x:  10 diamonds, run to volleyball court, 15 mtn climbers, run back up hill

Hand-off to Conspiracy

Mosey over to the pull-up bars via the trail:

HIT Deconstructed Burpees – 30 secs on, 15 sec break after each.

– air squats
– thrusts

– push ups

– thrusts
– squat jumps (whoops, we forgot these)
– pull-ups (with spot, if needed)
– burpees
– chin-ups (with spot, if needed)
Mosey over to the shovel flag.
Announcements:
– There’s interest in doing the the Speak Up 5K as a group.  (Not really a CSAUP because it’s not stupid nor pointless). We’ll look into t-shirts. Scheduled for Sept 12, 2015.
– The Scream is designing a Richmond F3 logo for t-shirts.
– Earthworm wants a few guys to do the 4 State Challenge (hike 42 miles from VA, through MD, WV, and ending in PA) on the AT in June. http://www.backpacker.com/trips/maryland/appalachian-trail-four-state-challenge-pa-va/
– Loose Goose threw down another challenge:  100 push-ups and 30 pull-ups per day in January.

– Johnsonville lead the charge in requesting more pull-ups during our workouts. Challenge accepted!

– Great seeing Orville back.  His New Years resolution was to exercise less and eat more. Not sure he’ll get much help from us.
– We will conduct BrewThru #2 in place of our 1/22 standard 2nd F HDHH.  Stay tuned for more details, but it will start at 6 PM 1/22 at a location TBD.
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