17 strong attacked WDOG this morning and here is what was playing in the theatre ….
COP: 10 burpees, Imperial Walkers, Windmills, Helicopters, Russian Solders, Flutter Kicks, APD’s, Arm Circles, SSH’s.
Up the steps: Incline merkin Ladder 1-18
Down the steps : Dips ladder 18-1
Dora : Partner 1 run out and around the theatre back to the bottom – partner 2 start the first exercise – 100 Captain Thor’s – 2nd exercise 200 knees – toes sit ups, 3rd exercise 300 LBC’s.
Ring of Fire : 10 clerkins 10 workins each – around the horn..
Mossy back to the flag.
YHC is not sure what was the most amazing thing this morning – the cool weather – Flashdance being on time – or Upchuck being back at a workout? TYA and Labrat seem to think it’s Upchuck being back cause they both thought that dude quit … Welcome back Upchuck… Hey Flash – keep it up man (see it’s better when your on time ) weather man we love you keep it coming baby!
The morning was spent in the Theatre – YHC felt the pax needed some culture 🙂 ….. Little mumble chatter during the warm up – something about Saab being real careful during the windmills 🙂 take it easy Saabski .. As the pax was beginning the dips ladder Labrat noticed some lights on in a car – he thought it was Hardywood’s ride so word made it’s way to the other side of the theatre to Hardywood – who somehow got over to check it out while we were all on the same set/step (dude is fast) good news is it was not his car – nor was it Conspiracy’s, Saab’s, Flashdance’s, or anyone else’s – must have been someone from the running group – (bummer) looks like they will be running home….
The Dora took longer than expected – YHC had at least two more fun things planned that we could not squeeze in today – oh well – next time fella’s.. Not much running this morning since there is a WED HILL run tonight ! But we got some good arm/shoulder and Ab work in – well done dudes.. Thanks for letting me take the lead this morning – it’s always a pleasure !
Announcements : BRR 1 week away baby ! – Wed Hill run / meeting tonight 5:30 -RUN/ Beers/ Water/Food/Fellowship – if your not doing the BRR you are still welcome to join in – so come on out – @ TYA’s house ..
Reese Strong – Crab picking – please respond the the 2nd Preblast Circle K posted – we need head counts so we can order the crabs/ oysters / beers etc…. So please sign up – all are welcome. Please sign up for the run too – do the 5k the hard way – a regular 5k – the 2.0 run whatever – just do it – and support a great cause !
Convergence : Sept 30th – out at Gridiron 6-8 come on out and celebrate 3 years of F3 in RVA!
See Conspiracy if you are interested in joining a group from his church heading down to Houston on a recovery mission – and please keep those folks in your thoughts and prayers at this time.
1 more day in the 100 mile monthly challenge – go get it boys !
See y’all in the gloom..