F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

polar opposite

2

6 studs gathered for a perfect WDog morning. YHC rolled in at 5:29 with a winkie and the bright shoes. Everyone was thankful for the low humidity and with a little mumble chatter we set off for the circle.

Warmup: 10x SSH, ~DMH, 10x DQ, 10x Russian soldier, 10x IW and mosey to the stage.

The Wall: PAX SSH’s as a group. Every 5x a man starts to Polar Bear up the wall beside the amphitheater, breaking halfway for 20x MH’s, then continuing to the top. Big boy sit ups for the six. Reverse down the wall with 2x BBS as spacing and SSH’s for the six.

The Cage: Partner up, focus on form. Pull ups – 5x, 10x & 15x sets. Jerkins – two 10x sets with a hydrant mosey in between. Dips 30x set and plank for the six. Mosey down the hill towards pump house park.

The Pipe: Classic Dora with 100x 4 count American Hammers, 150x jump squats, 200x LBC’s while partners run the pipe loop. 15 count from Hitch & mosey to love hill.

The Love: Native American run up the hill and back to the flag with 1x burpee before each run to the front.

Numberama, Namerama, Announcements (thankful for good news from Faceplant) and YHC took us out.

Moleskine: Excellent work by all this morning and it was good to be out at WDog for the first time in a year or two. Thanks for humoring a new idea (the Wall) & props to Bodos for the well improvised reverse Polar on the steep downhill section; no new clients for Seymore or Deuce today. Until next time, GP

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