Tuesday, September 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Return to the Circus

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Reunited and it feels so good!  3 noble warriors fought through the malaise of the midweek.  Here is how it went down.

  • COP
    • 25 SSH
    • 15 IW
    • 15 DQ
    • 15 helicopters
    • 20 HRM
    • 40 2x LBC
  • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
    • High pulls
    • Halos
    • KB swings
    • Weighted squats
    • Overhead shoulder presses
  • AMRAP challenge/version 2 – rotation of 4 exercises, same drill
    • Skull crushers
    • Sit ‘n presses
    • Weighted American hammers
    • Overhead pulls
  • COT with YHC taking us out

Ground and pound day with YHC nursing a sore Achilles.  Solid work from the PAX.  YHC is thankful for the faithfulness of this group.  Stronger men, but stronger bonds amongst us as well.

For those interested, Vinny has posted the pre-blast for the F3 camping retreat.  Pack it in boys!

God is good all of the time!

Attila

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