Wednesday, November 25
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

PoPo at Anvil

1

YHC was ready to lead a morning breakfast beatdown with a group and we had 5 present and ready to start and here is what went down:

COP

Mosey to lot by playground for 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small and 5 large, reverso 10 and 5. 15 Imperial Walkers, 5 Alabama Reach overs, 15 Freddie Mercuries, 13 LBC’s, 10 Scorpions and 20 Merkins.

THANG

We mosey to the track to get our mile run in(5 laps as confirmed by Trout’s GPS watch…so now we officially know each lap is 2 tenths of a mile) for the April Challenge and check that box. We then notice a Hanover Police SUV at the parking lot watching our group to make sure we do not play on the jungle gym. We mosey by him, wave and go to the hill behind the school for 11’s with 10 Donkey Kicks at the bottom and 1 squat at the top running up and down the hill in between getting to 1 DK and 10 Squats.

We then do a Lazy Dora we have a group of 3 and 2 where Partner(s) 1 Run the lap, and partner 2 starts on 50 merkins, we switch and P1 continues merkins then starts 75 single count flutter kicks and finishes with 150 LBC’s this work is divided with the partner(s) working together collectively to complete the reps and running laps.

We mosey to the front parking lot for suicides Partner(s) 1 Run suicide and Partner 2 – 25 Werkins then Plank while P1 completes Suicides. P2 runs suicides and P(s)1 25 Werkins then Plank while P2 completes suicides. Next P(s)1 run suicide while P2 50 squats then Al Gores while P2 runs suicides and P2 Runs suicide while P(s)1 50 squats then Al Gore until P1 finishes Suicides. Final rep is with 75 LBC’s for each partner while the other runs suicides.

Mosey to Flag for Numberama and Namerama, YHC took us out.

Great morning for a workout gents and an honor to lead.

Cheers….CB

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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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