F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Rise and Shine Punk: It’s Monday Funday

2

5 warriors greeted the dawn of a new day.  According to legend it went a little something like this.

COP:  20 X, merkins, SSH, merkins, IW, merkins, FK, merkins

Lightpost Lollygag Trifecta:  Run down the path and at each light post complete the following exercise 5 squats, 10 merkins, 15 flutter kicks.  The next 1/3 of the loop shift to 3 burpees, 5 v-ups, 10 monkey humpers.  The final 1/3 10 decline merkins, 10 lunges.

Cool Water: 3 rounds of the following exercises.  10 Incline hand release merkins, 20 dips, run the stairs up to the parking lot.

Mosey to the tennis courts.

Four Corners Plus: Corner 1 10 Merkins, Corner 2 10 WWII, 10 Squats, 10 Burpees

Mosey to flag

Ring of Fire, 30 American Hammers IC

Numberama, namerama, Sippy took us out.

Moleskin:  Great job fellas.  Way to put in the work!!  Make it a great week.

News: TYA is leading an hour long vegan support fest on Thanksgiving or as he likes to put it.  Circle Turkey Day on your calendar for a convergence at Mary Mumford.

 

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