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

Deck of Duty

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Welcome to the cold!  Make sure your KBs were stored in the heart on the eve of Circus Maximus or your hands will be cold.  Today promised pace and no soccer arms.  Here is who it went down:

  • COP
    • SSH
    • Russian soldiers
    • DQ
    • Arm Circles – big and small
    • Merkins
    • LBC
  • Deck of duty – each card is 12 reps, with the suite determining the exercise
    • Hearts – curls
    • Diamonds – high pulls
    • Clubs – Overhead/shoulder press
    • Spades – Sit ‘n press/Louganis
    • Joker – burpees
  • COT with YHC taking us

Solid work from the PAX.  Today required pace, and as Gypsy learned, a modest amount of weight.  Rolling out with Big Bertha will burn you our quick.  Hopefully Gypsy will learn going forward that this Q gravitates towards high reps in rapid fire. 

Thanks for joining us Choppa!  Nice to bring down the average age. By the way, Byproduct, we know it is cold. You can still get out of the fart sack and join us.

God is good all of the time!

Attila

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