F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Respect.

5

36 Tough souls (including 3 FNG’s) showed up this morning for a little respect.

COP —

  • IJR
  • AST Merkins
  • DQ
  • Jack Squats
  • Figure 4 reverse crunches
  • Polar Bears around the world

Mosey to the Triangle
Bear Crawl short side, run down hill, Benie Sanders back up hill, alphabet with legs while waiting for the 6
Reverso — Run down hill, Bernie Sanders long side, crawl bear short side, alphabet backwards for the 6

50 in the theater
1st step — 5 box jumps, 5 inclined merkins, 5 dips, 5 situps with legs on steps
2nd step — 10 of all the aforementioned exercises
alternate between 5 and 10 all the way up.
Modified for time — When Helix got to the top (the only one), we all finished the step we were on and met up by the top of Love Hill.

Love Hill (or is it Hate Hill?)
1 partner runs down to the gate and back while the other partner is doing a combo of the following exercises — Broad Jump Burpees, Lunges and Bear Crawls
Had to finish this up early as well. Spit led some exercises while the PAX waited for the 6.

Head back to the flag for a little Mary, which included Mountain Climbers and Smurf Jacks

Numbers, Names, Announcements

NMS — Thanks to everyone who came out to support YHC for his first Dogpile Q of respect. It’s been a great ride so far, gentlemen. Looking forward to many more years with you knuckleheads. Great job today by Helix finishing the steps of respect. Spit, thanks for helping keep things going during the Love hill section. Hardywood, YHC was so glad to see you today. You are such an affirming dude and I love you man. There, YHC said it. When Hardywood and Emoji embraced this morning, the sun was blotted out by the sheer magnitude of the light between these guys. What a great morning for a workout! SYITG!

Announcements —
1) YHC’s band is playing tonight at Marty’s Grill in Hanover starting at 9.
2) Convergence at Tredegar Monday at 7!
3) Puppy pile next Saturday at 7 AM.
4) There was a run mentioned as well, but YHC doesn’t remember all the details (oldness). Can someone post in the comments, please?

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