Wednesday, December 1
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Delta Punishment

1

YHC was hoping for a dry evening at Punisher; however, Hurricane trailing rain/mist was on tap for this workout here is what happened:

COP

We do a mosey lap in the front yard of the school back to the front under the canopy for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian soldiers, 10 4ct LBC’s, 10 reverse scorpions, 10 4ct American hammers, 2 WW, and 2 fudds and finally 10 4ct merkins.

THANG

Triple Check 1 we divide into 2 groups of 3

Parter 1 (P1) – Runs lap around the front yard as the timer, P2 – 40 merkins then Al Gore for P1 to return. P3 – LBC’s entire time P1 is running lap. P1 then goes to LBC’s, P2 – Runs lap and P3-40 merkins then Al Gore and finally P3 – runs lap, P2 – LBC’s and P1 – 40 merkins then Al Gore. This is one set, we perform 3 total sets for a triple check 1.

Triple Check 2 stay in groups of 3

P1 – Runs lap, P2- Wall Sits for 30 seconds, 15 Donkey Kicks, then Wall Sits for 20 seconds and 10 donkey kicks. P3 alternating lunges each leg entire time of lap run by P1. We rotate like above in triple check 1 for 3 sets and that is a wrap.

Numberama, Namerama, YHC took us out

It was a pleasure to lead this evening gents, have a great week!

Cheers…CB!

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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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