Wednesday, December 1
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Blustery Dog

2

4 strong posted for WDOG this morning and here is how it went down.

Warm ups – Mossy

Practice field by the outdoor stage : team up groups of 2 – 1 partner run to the fence and back – the other begin the exercises with the coupon – exercises include – block burpees – overhead press – curls – bench press – squats

Rusty Cage : 3 sets – burp ups – chin ups – pull ups

Jerkin bar : 3 sets jerkins and dips

Mossy

Pole smokers : 5 leg lifts run to the end pax holding 6 inches – switch

Ring of Fire – dealers choice

Great work today guys – BT glad you found a spot in the woods to take care of business sorry you missed the pole smokers…..

Thanks for allowing me to lead – see y’all in the gloom..

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