F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Thursdays event — Circus Minimum – minus a Lawyer

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Two steadfast (The Engineer and the CPA) Pax members worked hard for  45 minutes sharpening iron on the tarmac while the Lawyer fart sacked for some extra winks.  Hope to recruit a few tuckahoe clown trucks for the show next week. Don’t want to broadcast a ” Last Man Standing”

COP

15 Large Arm circles (F &R) 

15 Helicopters

15 SSH

15 Merkins

15 APD’s 

Mosey on over to the CM Circle for a 360 loop of 15 of each of the following KB throw your weight around  with 15 lunges forward to the next exercise ( Repeat)

Deadlifts

Kettlebell press

Clean Right

Clean Left

Snatch Right

Snatch Left 

Squat Press

Figure 8 curl right

Figure 8 curl left

Single arm row Right 

Single arm row Left 

Lunge pass

Squat leg raise

Halo Right

Halo Left 

Dead lift

Chop Right

Chop Left

Two arm swing

Sit and Press 

Mosey back over to the CM parking lot  for kettlebell bear crawls for 15 spaces 

15 Sit and Presses 

15 heels to heaven 

Back to the opposite side of the parking lot with kettlebell bear crawls for 15 spaces 

15 Sit and Presses 

15 heels to heaven 

Just a solid hard 45 minute workout from Atilla and White Deer. Yes, we threw the weight around and it felt GREAT! Johnsonville we missed you!

Atilla hope you got your monies worth.

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