Always 70 and Sunny
Always 70 and Sunny



A PAX of 4 posted for this morning’s Punisher including 3 from RVA and 1 F3 brother from North Carolina.  The Thang:  Startup COP (actually a Triangle of Pain initially that was replaced by a Square of Pain) on grassy area near Laburnum Avenue with SSH x 20, Imperial Walkers x 20, Don Quixotes x 20, Plank Shoulder Taps x 15, and Xs and Os x 15.

Mosey to the Bus Loop for Curb Crawls.  Bear Crawl across the Bus Loop and complete an Incline Merkin.  Bear Crawl back for 2.  And so on up to 5 Incline Merkins then worked back down to 1.  Al Gore until all finished.

Jog to the soccer field for 11s.  Start at end line and run to the far end line to complete 10 Four Count Squats and 1 WWII Situp.  Run back for 9 and 2.  And so on until 1 and 10 are completed.

Stroll to the outdoor pavilion for Lindsays (40s) starting with 30 Decline Merkins and 10 Two Count Flutter Kicks.  Adjust count each round by 5 reps until 10 Merkins and 30 Flutter Kicks are completed.  Remain in place for the Attila Sequence – OYO complete 25 Dips, 25 Step Ups per leg, 25 Dips, 25 Step Ups per leg, and finish with 25 Dips.

Head to the wall for partner Wall Medley.  One partner completes an exercise at the wall while the other jogs a loop out into the schoolyard and back to tag.  Two rounds of each exercise per partner group with Donkey Kicks, Chair Sits, and BTTW.  Drop to the ground for 90 seconds of Cobra Pose, Child’s Pose, and Downward Dog.

Return to the ShovelFlag.  YHC took us out.

TNM:  Welcome, Pusher, to F3RVA.  Pusher was in town visiting family, up from Davidson, NC and F3 Lake Norman, and spent 7/30 walking around Busch Gardens.  Nice work Pusher, Swiper, and Dexter.

Announcements:  F3RVA 3rd Anniversary Convergence at GridIron.  Check the Preblast posted on 7/28.


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