“I learned all of my English from TYA”

11 studs fought off the fart sack for a English lesson at one of Richmond Public School’s finest venues: Mary. The mumble chatter of Pucker’s Hockey Watchin’, Boston’s claim as the epicenter of the English language, and questions of how accurate the Q’s Garmin was quieted down real quick when Burpees were doled out as Class begun. Mosey to the center of the BBall Courts. F3 Welcome, Intro and Disclaimer

COP
Side Straddle Hops
Burpee x1
Don Quixotes
Burpee x2
Russian Soldiers
Burpee x3
Imperial Walkers
Burpee x4
Cherry Pickers
Burpee x5
Little Baby Crunches
Burpee x6
Alabama Prom dates
Burpee x7
Flutter Kicks
Burpee x8
Helicopters
Burpee x9
Don Quixotes
Burpee x10 Warm? Mosey to the edge of the BBall Courts

The Thang

Exercise I – Triple Check

Pace Car bear walks to to the cage, runs back; other exercises included Hand Release Merkins and WWIIs

algore for the six

Mosey to the tennis courts

Exercise II – 2 rounds of Dean Smith’s Four Corners

Round 1 – 10 jump squats, 20 reverse crunches, 30 plank jacks, 40 copperhead squats

mosey back to the bball courts for round 2 – 10 Lt. Dans, 20 pull ups Carolina Dry Docks, 30 dips , 40 copperhead squats

Mosey to the bus loop

Exercise III – Curb crawls

You know the drill.

Mary

Back to the flag for 3.5 minutes of Mary featuring LBCs, flutter kicks, alabama prom dates, American Hammers and Pickle Pounders

Numberama, Namerama, YHC took us out.

• Root and run with our Brother Bone Thugs tomorrow @ the RAMM 10K. Staggered start times. See the Pre Blast https://f3rva.org/2020/08/19/pre-blast-bonethugs-10k
• Continue to lift up our Brothers named and unnamed as their families battle through trying times
• The Hardywood Farmerama is this weekend. See the Pre Blast. https://f3rva.org/2020/08/12/f3-family-bbq-at-hardywoods/
• Iron PAX starts in September @ No Toll. See Boberry’s Pre Blast. https://f3rva.org/2020/08/18/f3-iron-pax-rva-style/

Enjoyed the banter, well wishes and the ground and pound work this morning Fellas. The PAX kept the energy up in near perfect conditions. SYITG!