F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Solo Effort

3

Injuries and vacation have taken a toll on the PAX.  YHC is nursing a sore knee that sidelined him for the last week.  However, the gloom called this gladiator, and a leg friendly KB workout called.  Here is how it went down:

  • COP
    • 20 SSH
    • 15 Russian soldiers
    • 15 IW
    • 10 DQ
    • 15 helicopters
    • 20 Suzanne Somers, each leg
    • 20 merkins
    • 100 LBC
  • Cumulative KB beast (add an additional exercise for each round, do 16 WWII sit-ups after each leg)
    • 180 lawnmower pulls, each arm
    • 144 high pulls
    • 108 halos
    • 72 sit ‘n presses
    • 36 overhead pulls
    • 80 WWII sit-ups
  • One man COT in the car on the trip home

Missed the PAX.  The workouts are great, but the fellowship with the PAX is what makes F3.  Healing prayers for Johnsonville.   Social media reports that White Deer is swimming with swine (let that image settle in).  Looking forward to healing and be back with the PAX on Saturday at Gridiron. 

God is good all of the time

Attila

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