F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Winter is coming…errr…has arrived!

5

4 regulars posted for a Kettlebell beatdown after the longest night of the year. It went something like this:

COP: SSH, Mountain Climbers, DQ, LBC, Merkin

KB Waiter’s Carry around the bus loop

Long Tabattas for the longest night: 8 rounds of 30 seconds on, 15 seconds off then 10 count then KB Waiter’s Carry

4 Long Tabattas achieved: Standing KB Row, KB Goblet Squat, Rosie’s KB Bridge Press & Over, KB Clean + Rack + Press

Some Mary: Flutter Kicks & Hello Dolly

COT – Gumbo took us out

NMS

Lots of Redskins & FF mumbling this morning. Chum & YHC took Monday night’s loss the hardest. Why do we even care?

Discussion around Flashdance & Flipper’s Man-o-rama calendar…or is it a car wash? Either way anonymity ensued as fellow RVA PAX members were named as potential owners of banana-hammocks for the car wash. Lab Rat & Abacus were mentioned. Any questions, see Flashdance.

Gumbo is preparing to embark on 3 days of birthday xmas polooza. Enjoy the merriment!

Johnsonville is Qing a 2.0 friendly workout at GridIron on Christmas Eve. See you there.

Happy Holidays to all!

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    • All you need is a kettlebell or you could use a dumbbell to come out and try it out. It works for most exercises but some really require the kettlebell. A few guys have extra kettlebells that you could probably borrow to try it out – just want to make sure you line that up before hand or you end up without one and punishing yourself for 45 minutes like Flip-Phone did a month or so ago.

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