F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

indumentis non facit hominem

0

Dressed in a manner that spawned severe rebuke from the chronic critic among the Pax, four strong posted at CM in a gentle rain and pleasant temperature and demonstrated that “clothing does not make the man” as follows:

THANG:

X10 SSHs, X10 DQs, X10 Slow Deep Squats, X10 Curtsey Lunges, and X10 Arm Circles Fwd and Rvs.

The Inner Circle:

X12 KB Rvs Lunges – Right
X12 KB Cleans – Right
X12 KB Presses – Right
X10-12 KB Rvs Lunge, Clean, and Press movements – Right
X12 KB Rvs Lunges – Left
X10-12 KB Rvs LCPs – Right
X12 KB Cleans – Left
X10-12 KB Rvs LCPs – Right
X12 KB Presses – Left
X10-12 KB LCPs – Right
X10-12 KB Rvs Lunge, Clean, and Press movements – Left
X12 KB Slow Deep Squats
X10-12 KB Rvs LCPs – Left
X12 KB High Pulls
X10-12 KB Rvs LCPs – Left
X12 KB Overhead Presses
X10-12 KB Rvs LCPs – Left
X10-12 KB Squat, High Pull, and Press movements
X20 KB Halos clockwise
X10-12 KB SHPPs
X20 KB Halos counter-clockwise
X10-12 KB SHPPs
X20 KB Around the Waist clockwise
X10-12 KB SHPPs
X20 KB ATW counter-clockwise

Curb Appeal:

X100-125 KB Pullovers
X25 KB Skull Crushers, rinse and repeat

Back to The Inner Circle:

60 seconds of KB Halo clockwise, Tricep Press, KB Halo counter-clockwise, Tricep Press sequence.

COT:

Numberama and Namearama

Announcements: Johnsonville has X2Q at GridIron – Pre-Game at 0640 and 0700 pain game – and Attila has X2Q the following week.

Closing prayer by YHC.

MOLESKIN: After the fashion critique there was not much mumble chatter other than some random musings about metric conversion and KB weight upgrades (or downgrades).

Proverbs 17:22 (NIV) A cheerful heart is good medicine, but a crushed spirit dries up the bones.

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