Wednesday, December 11
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

5am Special

3

Three warriors arose early and posted at the River Road Church boot camp for some cold, crisp, clear and starry fun that went like this:

COP at the grassy triangle:

Cherry Pickers x 15

Helicopters x 15

DQ’s x 10

Copperhead Squats x 15

LBC’s x 20

Scorpion Kicks x 10

Merkins x 10

Mosey down S. Ridge Road a ways with one kettlebell and complete a Triple Check:

Timer Bernie Sanders up the hill a ways and runs forward back down to the other PAX who are completing kettlebell pulls and WWII Sit-ups. x3

Mosey up Ridge to the church and triangle up for an EF Hutton Jack Webb special:

1 Jump Squat followed by 4 Monkey Humpers

2/8, 3/12, 4/16, 5/20, 6/24, 7/28, 8/32, 9/36, 10 Jump Squats/40 Monkey Humpers! Fit in some American Hammers, Reverse Crunches and other Mary exercises in between rounds.

5 Burpees OYO

Mosey back to grassy triangle with the decorated whit vinyl fences and grab some fence for Honeydo’s Q:

Plank with feet on bottom rail and complete 10 Derkins, roll over and complete 20 LBC’s. Feet on middle rail and do the same. Feet on top rail and do the same.

Next round complete 15 Derkins on each rail followed by 20 LBC’s after each rail.

Merkin Ring of Fire x 20 each PAX

Mary in the parking lot:

Hello Dollies x 20

Heels to Heaven x 20

Pickle Pounders x 20

6 inches for 30 seconds

BTTF

Numberama, Namearama, Announcements and EF Hutton took us out!

Please pray for EF Hutton’s Father who is having heart surgery at MCV today!

Please pray for Wojo’s future Grandfather-in-Law who is battling pneumonia.

YHC enjoyed the early gloom again this morning. Thanks for coming out, HD and EF! YHC hopes everyone has a great day. Way to work this morning! SYITG!

Kubota

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3 Comments

  1. A lot of foot traffic around is this morning, what kind of morons are up that early?
    Jack Webb leg smokers will sneak up on you every time.
    Praying for you and your dad EF!

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