Wednesday, December 2
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Catch and Release at MANNdate

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Two Showed up for the Hump day Kettle bell workout surprised as we were expecting strong numbers due to a good showing at DaVille so we start with a mile run to get the Monthly challenge daily activity off the list for today. We mosey to some dry sidewalk at the school entrance for the COP.

COP

20 SSH, 10 Imperial Walkers, 15 arm circles (10 small 5 big, reverso, lunges 10 each leg, 20 LBC and mosey to side walk to pick up kettle bells.

THANG –

Triple check with six stations at the parking lot loop. We started with 10 reps of demon crushers at mid point of loop, mosey to corner 1 goblet squats, corner 2 lawn mower rows (10 each arm), mid point (other side) sit up press, corner 3 kettle bell swings and corner 4 Halos (5 clockwise, 5 counter clockwise). Between the stations we mosey with slingshot multiple directions with the KB.

Repeato above with 10 reps and the final round we performed 15 reps each.

COT

Numberama, Namerama .

Moleskin –

While working out yesterday we discussed upcoming KB hump day and was not sure who would Q, Trout boasted that he would take it so it was a surprise to YHC and Corned Beef that he did not show up. So Catch and Release became the BB title.

Have a great day gents….See you in the gloom.

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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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