F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Lets Mosey

4

27 of RVA’s finest came out on a warm Saturday morning in October for some mosey block fun.

This how it went down

Short declaimer since we had no FNG’s and YHC say: Let’s Mosey

COP – While running a lap around the gravel trail (about a mile), YHC called circle up 7 time for the following exercises (ALL IC): SSH, DQ, Imperial Walkers, LBC’s, Scorpion Kicks, Merkins, Arm Circles

Picked up a couple of LIFO’s at the end of the COP then moseyed around dogpile to the small stage, each PAX grab a block, then mosey to the Carillon

THANG

The Half Lucky Horseshoe – PAX completed sets of cumulative exerises with Laps of about 75 yards and back in between:

  • Burpee Jump Overs x 10
  • Lap 1 – Riffle Carrier
  • BJO’s x 10, Decline Merkins x 20
  • Lap 2 – Riffle Carrier
  • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10
  • Lap 3 – Riffle Carrier
  • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20
  • Lap 4 – Riffle Carrier
  • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10
  • Lap 5 – Riffle Carrier
  • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20
  • Lap 6 – Riffle Carrier
  • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20, Alternating Incline Merkins x10
  • Lap 7 – Murder Bunny

Take Blocks back, then Mosey back to the SF

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

On Monday, YHC will be celebrating 7 years with his M. So today we completed things in 7.

YHC choose today’s exerices as way to both push to the PAX that doesn’t normal attend Kettle Bell workouts but also to give some fellas a little taste of the IPC last month. Result – Murder Bunnies still suck!

T-Claps to Phonics for coming back out to his first Dogpile since the passing of his father. We will continue to keep you in our prayers brother!

Thanks for the PAX for letting me lead this morning and for all the love during the workout (or should I say hate)

SPIT ON THAT!!

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4 Comments

  1. Great workout this morning, running warm up made us ready for the coupon horseshoe event! Murder bunnies were as hard as we remembered from the 2020 PAX challenge and thank you Mr. Rogers for the 10-in-a-row push at the end! PAX energy was great and we pushed one another to get this one in the books! Cheers…CB

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