Saturday, December 5
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Essential service

2

Four posted for the lastest Punisher. Mosey to the school wall for Donkey Kick-Off (F3 Exercise lexicon) with five Donkey Kicks followed by a five second hold of feet on the wall, then 10 and 10, and finish with 15 and 15. Move to the yard, square up, and complete 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, 10 x Pickle Pounders, and finish with an Arm Circle medley.

Move to the westernmost small tree within the school yard surrounded by a watering bag. Surround the first tree with good social distancing and begin 13 reps each of chest and leg exercises. Once all have completed the exercises, Zombie Walk to another bagged tree. Take turns picking both the next tree and the two exercises. Continue moving to about 15 small trees. Chest exercises included Merkins, Wide Grip Merkins, Diamond Merkins, Carolina Dry Docks, Staggered Merkins, Burpees, and Back Handed Merkins. Leg exercises included Squats, Jump Squats, Bobby Hurleys, Side Lunges, Back Lunges, and Step Behind Lunges.

Square up around the security camera post in static Crab Walk position. First PAX member calls out Crab Walk or Bear Crawl and the second guy makes that move to the post and back. Continue around twice, completing the other movement on the second round.

Mosey to the sidewalk adjacent to the bus loop for a 10 minute Mary EMOM. Space out along the sidewalk. During the first minute, and ensuing odd minutes, complete 60 LBCs. Rest for remaining seconds of that minute. During the second minute, and later even minutes, complete 35 Reverse Crunches. Rest for remaining seconds. Following full EMOM, a few minutes of stretching in place.

Good seeing you guys. Take care.

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