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

Laying a good brick foundation for Burpees

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3rd F: (Faith)
~Thank you Pinto for taking us out as we closed out a killer beatdown
2nd F: (Fellowship)
~F3 Nation 10 yr anniversary convergence has been pushed out to October
~HDHH will be at Hardywood West Creek next Wednesday 12/16 starting around 5
1st F: (Fitness)
The THANG: Split Q Between Gypsy and Pinto
WaThoHuk is a 3 mile minimum with pain stations along the way.. this requirement does not include when or how the pain stations are to occur or what is used. Today we had some coupons

Disclaimer given
Lets Mosey: it was cold so a nice slow warm up was required:
2 slow laps around the Pocahontas track and back to the AO launch.

YHC drives around with the 30lb pavers in the back of the truck.
Called exercise performed with paver until the timer gets back from a 1/4 mile run around the front parking lot.
9 rounds. (each pax ran 1.5 miles during this)
exercises:
Curls, over head press, LBCs, Sit-up press, Triceps extension, good mornings, Flutter press, High pull, over head pull.
Put the blocks back and hand off to Pinto.

Pinto calls a mosey to the Dog park going the looooooong way.
Perform 15 burpees OYO at the round about.
Follow Pinto on a run around the park over to the tables
30 dips at the tables
15 burpees
30 squats
15 Merkins
30 dips
Mosey back to AO through the wooded path.
One lap around the parking lot.
finish with 25 merkins.

Done!!
WTH!!! just happened.

NMS:
Q Source – F3 Nation

As always: text, call, email a pax you have not seen in a while.

v/r
John (Gypsy) Boles

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Raised in Hampton.. Two 2.0s.. Director of Expansion: Speed For Need.. F3 Nation Truebadour.. Brother in the Gloom.. A broken pax, but working daily to be better.

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