F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Punisher Six Pack

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Six showed up for a cool post rain dark evening workout and here is what went down:

COP

Mosey to the front of the school and line up under shelter for:

20 SSH, 10 DQ, 15 Arm Circles 10 smal and 5 big, Reverso, 10 Russian Soldiers, 10 Imperial Walkers, 20 LBC’s, 10 reverese scorpions, 10 scorpions, and 18 merkins.

THANG

Triple Check 1 – Partner 1(P1)- Runs from COP to corner (200 yards each way) as the timer. P2 10 Donkey Kicks(DK) then wall sits for a count of 10 OYO and repeato until P1 returns, P3 performs LBC’s. P1 returns to perform LBC’s , P2 Runs to corner and back and P3 does 10 DK’s and wall sits for 10 count and repeato until P2 returns. P2 returns to perform LBC’s , P3 Runs to corner and back and P1 does 10 DK’s and wall sits for 10 count and repeato until P3 returns. This would complete 1 rotation and we did this 3 times for a Triple Check.

Triple Check 2 – Partner 1(P1)- Runs from COP to corner (200 yards each way) as the timer. P2 hand release merkins, until P1 returns, P3 performs Alabama Prom Dates(APD). P1 returns to perform APD , P2 Runs to corner and back and P3 does Hand release merkins until P2 returns. P2 returns to perform APD , P3 Runs to corner and back and P1 does hand release merkins until P3 returns. This would complete 1 rotation and we did this 2 times due to time limit.

COT

YHC takes last 2 minutes for stretching with the PAX.

Namerama, numberama YHC took us out.

Moleskin

YHC did a hard workout this morning on the Peloton and remembered on the way to work that he was the Q for Punisher…so No Excuses, needed to show up for a free second helping of a workout and was glad to see some numbers to this Monday Evening workout.

We had no rain during this workout and it was noticeably cooler than normal. Great effort by everyone and it was an honor to lead….CB

Announcements – HDHH Wednesday December 16, 2020 – starting at 5 pm at Hardywood on the West end.

Address for Hardywood West Creek:

 820 Sanctuary Trail Dr, Richmond, VA 23238

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About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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