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

Seven who Just Would Not Quit

1

Seven (7) of the faithful gathered on a very pleasant late-spring morning to spend some time in the gloom.  After enjoying about 1/2 of #dogpile with the many, Jville switched AOs to #gridiron, planted a VSF, and commenced to lead #F3Richmond late-morning Saturday workout.  It went something like this –>

(Jville and Groh only)
35x SSH
25x Merkins
25x Standing Mountainclimbers
25x  Mountainclimbers

Mosey to Grassy Knoll
10 minutes of Burpees

Mosey around school to pull up bars in back
(add Swirley, Brain Tumor, Wilson, Chum Bucket, and Conspiracy)
10 pull ups
20 merkins
30 squats
run to start of bus loop and back (may 300m)
Repeat 2 more times

Mosey to center of bus loop
Ciabatta – Bunny Hops (alternate front and side)
Ciabatta – Alternate Freddy Mercs / Flutter Kicks

Bear Crawl (Indian Run Style) across center of bus loop

Mosey to pavilion near VSF
Ciabatta – Alternate Dips / Derkins

COT

Moleskin

Six of the PAX had come from #dogpile for some extra gloom, arriving about 20 minutes into the workout.  At the end of the allotted hour, Jville offered to end the workout.  The PAX wanted more, and Jville obliged them with an overtime Dip / Derkin Ciabatta.

Pouncy Tract is a great AO, and Short Pump is overflowing with #sadclowns. Keep working to get them out on Saturday mornings!

 

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