F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

2.0 at Punisher

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YHC was excited to start the short work week afternoon workout at punisher and here is what went down.

COT

We moseyed to the front of the school for a quick warm up with 10 SSH, 10 DQ, 10 American Hammers 4ct, and 20 merkins.

THANG

YHC set up a 10 cycle Tabata workout and each Cycle was 8 sets of 20 seconds exercise and 10 second rest totaling 4 minutes. The following exercises:

Cycle 1 (C1) – Merkin (10 reps then plank for remaining time before rest.)

C2 – Lunge

C3 – Flutter kick

C4 – Alternating Merkins

C5 – Squats

C6 – LBC

C7 – Overhead Claps

C8 – Donkey Kicks

C9 – Wall sit

C10 – American Hammers

COT

Namerama, numberama and Chum Bucket took us out.

Great workout today gents. It was an honor to lead.

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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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