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

Kill the Rabbit

4

25 strong emerged in the foggy gloom for a 6am beatdown. Here’s what transpired.

COP: All IC. Dead man hang // Helicopters // DQs // cherry pickers // imperial walkers // LBCs // Crunchy Frogs // Merkins // Werkins // Diamond Merkins // SSH 21s

Descending Triangle: Start at the Traffic Circle, Bear Crawl to the Street, Run down to the bottom of the hill, Bernie Sanders back up. Round 1: 100 2x Min Climbers // Round 2: 75 LBCs // Round 3: 50 Merkins // Round 4: 25 Lt. Dans. COP for the six. Mosey to the Pennystage.

Triple Check with a Coupon: P1: Squat Thrusters // P2: Windshield Wipers // P3: Murder Bunnies to the Light pole, run the coupon back.

Intermission: Head-Shoulders-Knees-and Toes: Start with coupon on ground in front of you, feet shoulder width apart. 1/ Deadlift coupon to thighs 2/ Front Lateral Raise coupon, straight arms 3/ Pull coupon, laterally, to chest 4/ Press coupon overhead 5/ Lower coupon behind your head, elbows pointing up 6/ Extend coupon back over your head, keep elbows up 7/ Lower coupon to chest 8/ Extend coupon out laterally from chest, until arms straight 9/ Lower coupon to thighs, arms straight 10/ Lower coupon to ground, via reverse deadlift. That’s 1 rep. Repeat 10x. This was YHC’s third attempt to lead this and perhaps the last. Return the coupons and Mosey to Salad Bowl.

Jacob’s Ladder: Run to the other side of the Bowl, 1 Burpee. Run back to the other side, 2 Burpees. Up to 10.

Finished with the pax facing the knee height wall. Incline Merkins // Dips // Step ups // Box Jump Burpees x5 OYO.

Mosey back to the flag. Numerama, Namerama, YHC took us out.

NMS: Enjoyed introducing the murder bunnies to the pax who did not experience this year’s Iron Pax Challenge. Was great to see so many out today, including a couple guys we haven’t seen in a while. What a privilege to be a part of this group! SYITG.

“Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Victor Frankl

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