Thursday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

New Discoveries

3

Four men decided to leave the fart sack for the awesome smell of diesel in the morning!

THANG:

Mosey to parking lot in front of school for warm up:

  • 20 Merkans
  • 20 LBC’s
  • 20 Mountain Climbers

Mosey around the school to the track for Bojangles Biscuits w/ added blueberries!

  • 100 m sprints w/ 100 m mosey around curved part of track
  • Blueberries (added exercises)
    • Burpees
    • Deep squats
    • Werkins
    • Burpees

Rotating RIng of Fire – PAX choice – Man to your left decided your exercise (10 of each) 2 or 3 times (cant remember)

10 Minutes of Mary

  • 20 LBC’s
  • 20 Freddie Mercury
  • 20 Hello Dollie
  • 20 Rosalita
  • 20 Cross Leg Lift (10 each leg)
  • PAX Choice
    • 20 LBC – Lug Nut
    • 20 Ankle Biters (forgot the name) – Singer
    • 20 Russian Twist – Bleeder

Moleskin:

YHC learned A LOT today. Lug Nut has an incredible reaction time at the start! Wedding Singer has some serious speed when he wants to unleash it! Bleeder just will not quit – finishes strong on EVERYTHING!

Got a clear lesson on where the straight part of the track begins. Also the full track is 400 m.

Great job today gents. I’ll be sure to let you know when I schedule the full beast of burpees! Enjoy the video. We all have our role!

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