COP
Two showed up for a bootcamp and started with a run around the track for 5 laps to get in a mile.
We then perform 15 SSH, 10 DQ, 15 Arm circles 10 small and 5 big, 10 Helicopters, 10 Reverse scorpions, 10 LBC’s we are warmed up.
THANG
We mosey to hillside on West side on School and start the 11 routine, start with 10 donkey kicks, Bernie Saunders up to the top of hill and 1 WW2 sit up, mosey back down the hill to wall and 9 DK’s, Bernie Saunders to top for 2 WW2 sit ups and continue until we have 1 DK and 10 ww2 Sit ups. This took a while as the Bernie Saunders were no joke after the 5th trip.
Next we mosey to the chamber for a triple check, P1 runs lap as the timer, P2 step ups on the bench, we do this 2 times then LBC’s for the 3rd time. We mosey back to the flag as we are out of time.
Numberama, Namerama, Trout took us out.
Have a great day F3 RVA.
Moleskin
Being Monday and the start of the workweek, we spent much of the workout talking about work…so we titled this beatdown company men…AS YHC was solo last week, it was much better with someone to workout with.
