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

The best AO is…. W Dog

2

I said what I said. 4 men excited to take on the day. This is how it went down:

Warmarama 
SSH
DON Q
SSH
ARM CIRCLES
FLUTTER
MERKINS
SSH

Mosey to find some Coupons
3 rounds – partner Coupons
Partner 1 run to down the hill, run back
Partner 2 CURLS
Repeat
Partner 1 run down the hill, run back
Partner 2 overhead presses
Repeat
Partner 1 run down the hill, run back
Partner 2 Brick burpees
Repeat

Mosey to the field.
1. Coupon run to the 50 drop coupon and run to the end and back. Grab brick on the way back.
2. Coupon Lunge to the 50 drop coupon run to the end and back, grab brick on the way and lunge back.
3. Coupon run the 50, drop coupon run to the end and back, grab brick on the return.

Mosey to Amphitheater.  
Top of the steps Alternate Coupon exercises on way down.
10 curls
5 overhead press
10 lawnmowers
Mosey back to return coupons 

Indian run back to the flag. Right on time.

NMS

YHC was up at 4:00am way way before the alarm was to go off. I’ve missed some back to back mornings and the lord wasn’t going to let me miss another. What a beautiful morning. Thanks men for allowing me to Q today. This group continues to be a life saver and I appreciate each and every one of you. Go take on the day!

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