F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Non aequum venti

0

Four strong posted at CM on a delightful autumn morning in the West End that was marred only by the inconsiderate winds of two chronic offenders.

THANG:

X10 SSHs, X10 DQs, X10 Slow Deep Squats, X10 Curtsey Lunges, and X15 Arm Circles Fwd and Rvs.

Various stretch runs

KB Shuffle Left – X20 Merkins, X10 KB LH Press, X20 KB Swings, and X20 KB High Pulls
KB Shuffle Right – X20 Merkins, X10 KB RH Press, X20 KB Swings, and X20 KB High Pulls
KB Carioca Left – X20 Merkins, X10 KB LH Press, X20 KB Swings, and X20 KB High Pulls
KB Carioca Right – X20 Merkins, X10 KB RH Press, X20 KB Swings, and X20 KB High Pulls
X20 Merkins
KB Shuffle Left – X20 Merkins
KB Shuffle Right – X20 Merkins
KB Carioca Left – X20 Merkins
KB Carioca Right – X20 Merkins
X21 Merkins
X10 KB Statue of Liberty Squats – RH High
X10 KB Statue of Liberty Squats – LH High
Shuffle Left – X20 Merkins
Shuffle Right – X20 Merkins
Carioca Left
Carioca Right
X100 KB Pullovers

COT:

Numberama and Namearama

Announcements: Attila has X2Q at GridIron – Pre-Game at 0640 and 0700 kickoff.

Strong closing prayer by Attila.

MOLESKIN: Safe travels to ChumBucket and family – Je me souviens!

Mark 8:15 (NIV) “Be careful,” Jesus warned them. “Watch out for the yeast of the Pharisees and that of Herod.”

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