Eight RVA F3 faithful posted for a cool breezy beginning of fall workout.
mosey to field for COP, in cadence -20 Side Straddle, 15 Don Q, 20 Alabama Prom Dates, 20 Flutter Kicks, 10 Merkins
Triple Check #1 – Balls to the wall, slow bending squat, run
Ring of Fire #1 – 7 burpees OYO, touchdown Al Gore in between
Triple Check #2 – Imperials Squat Walker, plank dips, run
Ring of Fire #2 – 104 total WWII situps, legs 6 inches off ground in between
Triple Check #3 – Peoples Chair, peter parker merkin, run
mosey to corner near AP Hill statue
Ring of Fire #3 – 104 total werkins, plank in bewteen
Dealers choice 5 minutes of mary – Xs and Os, Wilson’s Wife, American Hammers, reverse mountain climbers, mountain climbers, LBCs
Great effort this morning. Everyone seemed in good spirits, YHC believes the Convergence had a re-energizing effect on the PAX. We’ve all busted our butts to become better physically and mentally over the past year, the transformation is real and inspiring.
In honor of the Ole Miss beatdown on Alabama this weekend as discussed pre-workout by the PAX, the prom dates were thrown in. In honor of the Pats win over the Bills, added a little Wilson’s Wife, as the mouth of Wilson could not be heard.
Qs needed this week and weekend, please check the spreadsheet. BT bringin it tomorrow at NoToll.