Wednesday, September 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Talladega Glooms

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Warmarama :

10 F3 count SSH

10 F3 count Don Quixote’s

10 F3 count Imperial Walkers

10 F3 count Cherry Pickers

The Thang : 

Mosey to track

All PAX together as one group perform Shake n Bake aka Indian Run aka Indigenous Run around track for as many laps as possible (at the end of each lap, perform an exercise)

Lap 1 exercise :  100 merkins

Lap 2 exercise : 100 squats 

Lap 3 exercise : 100 WWII’s

Lap 4 exercise :  50 Merkins

Lap 5 exercise :  50 four count Mountain Climbers 

Lap 6 exercise :  50 four count plank jacks 

Lap 7 exercise : 25 Merkins

DONE

I had planned on 2 more rounds of the following but time expired :

Lap 8 exercise : 25 jump squats 

Lap 9 exercise : 25 F3 count flutters

COT :

All PAX are doing well and glad to join their brothers in the gloom 

Prayer :

Herme

Pledge of Allegiance

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About Author

Joined F3 in Tallahassee FL on 9/12/18 during Hurricane *Florence*. Brother-in-Law Bocephus from F3 Charleston SC was responsible for the EH. Moved to Richmond in August 2020 and been rollin with F3RVA ever since.

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