F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Slippery when wet

2

6 strong hit Batteau this morning for a hot potato q and here is how it went down..

Swirly : COP – SSH’s , Windmills, Helicopters, Bunny hop burpees , IW’s

3 stations – 15 reps 3 rounds – dips on the bench – incline merkins on the steps, derkins on the bench.

Sippy Cup: Polar bears – starter sprints across the field – back across the field – starter sprints , WW11 sit ups.

Bootleg : Find a tree – 3, 6, 9 – partner up run touch tree –  exercises – squats, Balls to the wall, LBC’s.

Wedding Singer : Figure 8 – run the loop – burpee at the start add a burpee each time you finish the loop.

Bleeder: Lunges on the street 1 block – backward run back to the start – full sprint – side shuffle / backwards run back to the start.

Back to the flag – Wheelbarrow took us out..

Way to work guys – great way to start the week…

See y’all in the gloom..

 

 

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