F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Fall Morning at No Toll

3

Ten warriors arose from the fartsack on an overcast and chilly morning to show No Toll who’s the boss!

COP-

SSH x 20

Helicopters x 10

DQ x 10

Merkins x 10

LBCs x 25

Arm Circles

5 Burpees OYO

Mosey to the field

Triple Check- Dips, WWIIs, Running

Al Gore

Love Hill – Partner Up – Runner, Bear Crawl, Lunges, Broad Jump Burpees – Ovr and back across soccer field.

Plank Up

Mosey to corner – Form a Single Line down side line.

Indian Burpee Exercise Line – First man up does 5 burpees, then runs to end of line. Next man up does the same. Remainder of PAX does exercise called out by YHC.  Complete once the length of field has been covered.  Exercises consisted of – Merkins, LBCs, Arm Circles, SSHs, Monkey Humpers, Flutter kicks, Elbow Planks, Pickle Pounders, and a few others.

Mosey to Parking lot

Triple Check #2 – Pole Smokers (hold at 6 inches), Carousel Plank Walks, Runner

Mosey to Flag – Mary – Alabama Prom Dates, 3 Burpees OYO

Numberama, Namerama, Flange took up out!

Announcements – Hammers and Ales November Nov. 10th – See Viral

Coat Donations on Saturdays, See Marmaduke

CSAUP this Coming Sat 10/20

 

NMS –

Thank you for letting me lead today fellas!  Strong work by all, way to push.  Sorry to be so short, there is work to be done today.  Have a great day gents!

Marmaduke!

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