F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Long Road with the Weighted Load

1

Five (5) Faithful posted at the Circus Maximus.

Thang:

Eight (8) X around the CM as follows:

Mosey one time around the CM, followed by Arm Circles, Curtsy Lunges, and Pan PAX 8-Count Body Builders.

Farmer’s Walk one time around the CM – medley style (Waiter’s Carry Right Hand, Goblet Carry, Waiter’s Carry Left Hand, Goblet, Suitcase Carry Right Hand, Goblet, and Suitcase Carry Left Hand)

Round 1 (Waiter’s Carry Right Hand) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
– 20 KB Forward Lunges

Round 2 (Goblet Carry) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
– 20 KB Forward Lunges

Round 3 (Suitcase Carry Right Hand) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
— 20 KB Squats

Round 4 (Suitcase Carry Left Hand) –

– 20 KB Swings (overhead)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
— 20 KB Forward Lunges

Round 5 (Goblet Carry) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Halos (10 clockwise; 10 counter-clockwise)
– 20 KB Pullovers
– 20 KB Forward Lunges

Round 6 (Waiter’s Carry Right Hand) –

– 20 Alternating KB Single Arm Swings (catch and release at top)
– 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
– 52 KB Pullovers
– 20 KB Squats

COT:

Counterama and Namearama (ambulatory during Round 6)

Announcements –

TT Q at GridIron this Saturday, September 23 at normal 0700 start time.

Convergence at GridIron on September 30 at 0600 and 0700; bring lawn chairs for on-site Second F.

Pre-gaming resumes at GridIron on October 7 at 0645 — 2 Peter 2.

Prayer concerns, spoken and unspoken — Takeout prayer by Attila – strong.

Moleskin:

Great to have HoneyDo back among the CM Centurions, especially with his sparkling new 35 pounder.

Complaints abounded re TGUs setup and finish for KB Pullovers.

Lots of MumbleChatter this morning about naps and Metro Diner – both are on YHC’s schedule for the day.  Late lunch (noon) is a challenge following the CM.

Be on your guard; stand firm in the faith; be courageous; be strong. 1 Corinthians 16:13
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