Five men gathered in the cool August gloom. Here is what went down
COP all IC
SSH x 20
Helicopters x 10
APB x 10
DQ x
Arm circles 10 small, five big front and back
11’s (Audible to 9’s for time)
Stump Merkins on bell
Death Crawl to curb
Diamond Merkins on bell
Crawl Death back to start
Kettle Bell pass indian run
PAX lines up
leader passes bell to person behind them and runs to back of line
Half loop with 25 pound
full loop with 35 pound
EMOM 3 rounds each set
First set
Lumber jack one side
8 count goblet squat
lumber jack other side
8 count goblet squats
Second set
Lawnmower one side
8 count high pull
lawnmower other side
8 count high pull
Mosey back to flag
Numberama
Namearama
Helix took us out
Announcements
ReeseStrong 5K – Saturday, September 16 – F3 RVA team is still the largest team. Kid’s runs start at 8:30 am, 5K starts at 9 am, Crabfest at Circle K’s house starts at 11 am. To sign up for 5K the Hard Way, see Lab Rat. F3 members are not required to do it the hard way. You can run it or walk it as well. Spectators and volunteers are also needed.
- For more information, click here
- To register for the F3 RVA team, click here
- To see the Crabfest Preblast, click here.
- To volunteer, click here.
F3 RVA Convergence – September 30 at Gridiron. The main event is at 7 am. There is also a bonus bootcamp at 6 am. To see the Preblast, click here.
NMS
it is always a good morning when YHC gets to meet with the PAX. Stump merkins (Horizontal Monkey Humpers) were stolen after Abacus introduced YHC to them at Heavens gate, so if you liked them thank him. There was confusion at the beginning of the Indian run, but once that was resolved the PAX moved right through it. Watching some of the PAX move those weights around, it might be time for some graduation to the next weight.
Thanks for letting me lead
1 Comment
Thanks for leading us, Mud Face. Your Qs are always well thought out.