I can’t come up with a title

5 strong converged on River Road Church early this morning wondering if the snow would stick and whether there would be a school delay or not. But first things first, a beat down was in order!

Here is how it happened:

Start to mosey over to the back welcome entrance of the church with kettlebells and stop for a second to gather Offshore who was 12 seconds late. Offshore then leaves mini-van side door open unknowingly and joins waiting PAX. Burpee at each speed bump on the way over.

COP (Kubota):

SSH’s x 25

Helicopters x 10

Russian Soldiers x 15

DQ’s x 10

Tempo Merkins x 15

LBC’s x 25

Flutter Kicks x 20

Kettlebell Q (WOJO):

5 stations with 4 kettlebells:

Station 1: 20 Hand Release Merkins (Timer)

Station 2: Kettlebell Deadlifts with 40lb KB

Station 3: Kettlebell Swings with 35lb KB

Station 4: Weighted LBC’s with 30lb plate

Station 5: Lawn Mower Pulls with 25lb KB

2 Rounds

Dora (Honeydo):

At side entrance of church, partner up and complete the following:

100 x Merkins

200 x WWII’s

300 x Jump Squats modified to 200)

Partner runs the parking lot

Four Corners (Fireman Ed):

Corner 1: 10 Burpees

Corner 2: 20 Lt. Dan’s

Corner 3: 30 Monkey Humpers

Corner 4: 40 Merkins

Burpee at each speed bump on the way back to:

Minutes of Mary (Offshore):

Realize that Offshore left his door open, check inside his van for animals or humans, then shut door.

Kettlebell American Hammers Ring of Fire (Brutal)!!

Circle up and each PAX but one has a KB or Offshore’s plate. 10 Weighted American Hammers in cadence. Pass your weight clockwise, 10 more. So on and so on. 5 sets of 10. Time up!

Numberama, Namearama, Announcements and Honeydo took us out!

Announcements:

Please continue to pray for Wojo’s Grandfather-in-Law and EF Hutton’s Dad.

Here is an excerpt from Swirly’s WDOG backblast this morning. This is a great idea and I will be willing to help head this up because I love books!

“Seriously we have a great source of books within our group. I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas: Body-Mind- Spirit. There are a few good books floating around through the pax so ask if interested. Heads up, an F3RVA book club will be coming soon as part of our 3 F’s. Stay tuned and let me know if your interested in being part of leading this!”

NMS:

Great early morning for a workout! Nice mixture of weighted work, running and core exercises. We stayed relatively dry and we all hated the 40lb KB that Wojo brought. The American Hammer Ring Of Fire with weights will be coming back soon. Brutal, but much needed! Welcome to Fireman Ed to his first 5am workout.

Great job this morning fellas and have a great day!

Kubota