F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

You’re Welcome

1

Six statuesque studs and a single sickly sir strove for success and stomped out the surrender to the sedentary sack of slumber

One Burpee to celebrate the birth of Spit’s youngest

Mosey to the inner courtyard of the school for…

COP

SSH

LBC

Arm Circles – big and small one way

DQs

Merkins

Arm Circle Reverso – big and small

Mosey to the front of the school for …

Build a Burp Baby Bench Beast

Start at bench in front of school – 6 squats

run to playground to next bench – 6 squats, 6 mountain climbers

3rd bench – 6 squats, 6 mountain climbers, 6 HRM

4th bench – 6 squats, 6 mountain climbers, 6 HRM, 6 jump squats

5th bench – 6 squats, 6 mountain climbers, 6 HRM, 6 jump squats, 6 SSH

run to the far end of the fieldto the last bench – 36 burpees

run back to each bench in reverse order, removing an excersize at each bench until you are back down to 6 squats

Mosey back to the playground for a little

Triple Check

groups of 3

first partner runs to the soccer goal and back while the others do wide hand derkins (werkin derkins?) and burp-ups. Switch up when the runner gets back. Normal triple check rules apply

TO THE BASKET BALL COURT for…

Suicides

run to first basketball hoop and back, do one burpee

run to benches and back, do two burpees

run to second basketball hoop and back, do three burpees

run to the end of the court and back, do ten burpees

Mosey back to the flag

Ring of fire

first round 5 explosive merkins

second round 5 crabcakes

Announcements

no excuses workout happening this Saturday, EH some people

https://www.facebook.com/events/2335554440048502/

NUMBERAMA

NAMEARAMA

Chewy took us out

NMS

It was good to get back to the Anvil after a week off. There was a plan for today’s workout that was thrown out the window once Spit asked if we could a one burpee at the beginning of the workout for a birthday celebration. That sounds like a great idea and if we are doing one why not do a lot more. This all sounded great and that YHC blames on the fever that he had the night before. Solid effort was put in by all and it was great to have Bucket Mouth returning for the summer.

Thanks for letting me lead

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