F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Han Solo

2

QIC was only PAX today! #TheFartsackStrikesBack

Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

1 lap around parking lot

The Thang : 

Mosey to rock pile and choose your poison

25 Overhead press

25 Curls

35 Squats 

15 Thrusters

15’Curl presses

Put rock back in its natural habitat 

30 F3 count Flutters

20 straight count Leg raises

30 WWII sit ups

10!F3 count American hammers

20 Spiders 

20 Ball dippers 

10’Jungle Boi squats “2Spoonz Style”

20 merkins

Lunges to midway point of parking lot then sprint back

Backwards bear crawl (aka Joe Hendrix) to midway point of parking lot then sprint back

Regular bear crawl to midway point then sprint back

Forward facing crab walk to midway point then sprint back

Kangaroo hops to midway point then sprint back 

Suicides (4 lines in parking lot get touched all the way to end of parking lot)

20 Burpees

sprint up Satan’s hill then mosey back down 

2 sets of AMRAP pull ups on playground bars :

1st set grip – hand palms facing away from face 

2nd set grip – hand palms facing towards face 

3 minutes AMRAP mountain climbers 

DONE

COT :

QIC’s M is looking for a different job that’s less stressful and gives more time with 2.0. Willing to take a big pay cut. She works in digital marketing. 

QIC is test driving a Chevy Silverado V6 crew cab 4×4 this evening! Pics to follow if purchased. 

YHC

-Florence

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