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

White Deer’s 2nd Q — I hope you brought your spare core

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Seven of the faithful posted a #GridIron last Saturday morning. Johnsonville plated a shovel flag, and WhiteDeer assumed the lead and commenced a workout along thise lines:

Stretch a rama
Walk on Toes – Walk on heels
Walk with high knees
Walk with high knees and arms

Inch Worm
Inch worm – with a merkin

mosey
COP
25x ssh
25x don quiotes
25x hillbillies
25x imperial walkers
Squats

mosey
COP for 6 minutes of Mary (flutter kicks, LBCs, Dolly, Rosalita, Freddie Mercs, American Hammers, Protractor, Alabama prom dates)

mosey
COP
elbow plank and hold
Merkins
9-count burpees in pan pax cadence

mosey to blacktop near top field
elevens with Burpees and Merkins

Mosey to pillars
25 pole smokers, 25 squats, 25 merkins, bear crawl 4 poles
rinse and repeat 4 times, finishing with 100’ bear crawl

COT

MOLESKIN:

This backblast is late because WhiteDeer had technical troubles posting. YHC (Johnsonville) jumped in to help and to get this done, but the foregoing unfortunately lacks some typical detail.

It was great having Hawaii-5-0 visit us with his dad, Don Ho — a local Richmonder. We hope that Don Ho continues to join us on Saturday mornings (and/or any of F3Richmonds other workouts).

Great job getting through WhiteDeer’s core-intensive workout!

–Jville

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