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

Raincheck

1

A Bit of cool rain greeted the PAX at Satan’s Hill this AM. 5 strong men braved the elements and arose from the fartsack to take on another week. According the the shite Tesla here is what went down.

Mosey to and fro in parking lot for warm up jog. Circle up. 25 SSH’s and 10 each DQ’s, Jazzercise, helicopters, deadman hang, IW’s, Russian soldiers, Etc.

The thang: Mosey to rock pile and select your coupon. 1st set 20 each curls, overhead presses, tricep presses then Bernie to top of lot and mosey back. Repeato 3 times. Next set 20 each: Rock squats, rock copters, rows. 3/4 run to top of lot and mosey back. Repeato 3 times. Next set to all 6 exercises with run doubled to stop sign. Repeato x2. Interval 1 minute on 20 seconds off. Ass kickers, High knees, Standing broad jump, Heisman. Repeato twice.

Prayers and announcements:

YHC took us out quickly in prayer as the rain started coming down. Way to get it done this morning! It is an honor to lead.

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