F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Three Amigos

2

I hope this works – seems the page has changed – Anyway here we go …

3 studs posted this rainy Monday morning and here is how it went down.

Warm up : SSH’s Helicopters, Windmills, IW’s

Three Sets : 10 derkins – run up steps – 10 V’Up’s – 15 incline merkins – run steps 15 WWII’s – 20 dips run steps – 20 Flutter Kicks.

Three Sets : 10 Boulder curls – 10 crabcakes. 10 Boulder overhead press – 10 Boulder squats – 10 Boulder bench press – 10 Boulder WWII’s.

Playground : 5 pull ups – 5 merkins – 1- swing planks – repeat 3 times.

Tennis Courts : Lunge across – 10 Donkey Kicks – Lunge back – repeat with Karaoke – High Knees – butt kickers – bear crawls – polar bears and finish with a suicide.

Mary : Cross leg lifts and LBC’s.

The scoop : The rain held off for the most part so it was a nice cool morning. Glad to have Vinny and Sippy join me – thanks for letting me lead guys – way to push. Thanks to Sippy for taking us out. F3 shirts on the way see Dr. T.

See y’all in the gloom…

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