Thursday, September 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

G.I. Joe with Kung Fu Grip

1

As the temperature drops so do the attendees. 4 white collar workers showed up to get their hands dirty. They say it went down something like this.

Warmarama – jog the parking lot 15 mountain climbers at each corner; SSH, russian soldiers, cherry pickers, quad stretch, imperial walkers, spiderman merkins, freddy mercuries

The Thang – 1. all about the Benjamin’s; all with coupon; 25 curls for girls, 25 lunges 25 copper head squats, 25 lunges. next set, 25 triceps extensions, 25 lunges, 25 plank jacks, 25 lunges. 2. 11s; curls for the girls at one end and merkins at the other. bring coupon hallelujah style between two points. 3. 3 rounds of 10 cadence count jerkins + 10 count merkins. 4. X marks the spot 20 merkins in the middle and 20 squats at the corners (corners were as follows 2 in parking lot, 1 down satan’s hill and 1 up satan’s hill). 5. ring of fire 2 rounds of 10 merkins. 6. over to the wall for 60 seconds of the peoples chair. back to the flag for a few minutes of mary.

numberama, namerama then out in prayer. Nice work boys. lots of ground and pound. only 1 mile of running. Sorry had some additional Q energy which carried into overcounting, forgot announcements and prayer requests.

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