Tuesday, November 24
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Punisher 4

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4 Warriors showed up for a nice sunny and 70 (Daylight Savings now, a great sunny afternoon and literally 70 degrees!) work out at the punisher site and here is what went down:

COP

We mosey to the front of the school and circle up for a warm up of 15 SSH, 10 side stretches, 10 DQ’s, 15 Imperial Walkers, 20 LBC’s, 10 scorpions and 20 merkins.

The THANG

We start with the Dirty MacDeuce we partnered up and performed 12 4 count Derkins (partner 1 was the bench for partner 2 to elevate feet for derkins) each performed 24 derkins. Then 12 – 4 count squats, then 12 – 4 count LBC’s then we run a lap around the front yard. This was one rep and we performed 4 total.

We then mosey to the Playground area and YHC breaks out the bands where we have 4 band stations , Station 1 – lateral raises with 20 lb band, Station 2 – Bicep curls with 30 lb band, Station 3 – tricep extension with 40 lb band and Station 4 bench press with 50 lb band. We performed 30 reps of each exercise and then rotated stations until all were performed and this was one cycle. This was a triple check so we did three cycles.

We mosey to the front of the school for some wall sits, donkey kicks and BTW with 2 shoulder taps be each member of the PAX.

Mary

We return to a circle and performed 5 merkins in a ring of fire.

COT

We circled up numberama, namerama and YHC took us out.

Great workout men…see you in the Gloom. It is always a pleasure and honor to lead.

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About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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