Wednesday, February 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

MASH

0

At Circus Maximus: If you shouldn’t be running, Circus Maximus is the place to be. BYOKB (bring your own kettlebell, or let someone know in advance and we’ll bring one for you.) On the other hand, if you have back issues, you might need to modify some exercises.

In other news, Kyiv still stands! We pray for peace, safety for all Ukrainians (especially for Lighthouse’s family) and we pray that Russia gets out of Ukraine soon. By the way, the colors in the Ukrainian flag (blue on top, yellow or gold below) represent golden fields of grain under a clear blue sky, appropriate for a country known as the “breadbasket” of its area.

Please also remember those here managing family health issues (Roger Roger for example).

So here’s what happened at the Circus.

Warmed up with SSHs, Don Quixote, Helicopters, various stretching exercises.

We did ‘SHOTS’

Swings

Hammer Curls

Overhear press

Triceps

Squats

Started with 5 swings; then 5 Hammer curls and 10 Swings, then 5 Overhead press, 10 Hammer curls and 15 Swings, etc. After we got to 5 Squats, etc. and 25 Swings, we dropped the swings (we did NOT go to 30 swings) and so forth until we ended with just 25 Squats.

Run to the end of the sidewalk and back

Next, 10 Racked Lunges, each leg

15 Renegade Rows, each arm

10 Partial Turkish Get-ups, each side

10 Romanian Dead lifts, each leg

15 Swings

20 Hammer Curls

20 Upright Rows

20 Triceps

20 Squats

Run to the end of the sidewalk and back

20 overheads

20 Press while lying on your back

10 Romanian Dead lifts, each leg

15 swings

20 Hammer Curls

20 Upright Rows

20 Triceps

Finished with Mary and stretching

Announcements:

Tonight at 6:00 PM: Capital Ale House on Cox Road near Broad Street (Innsbrook).

Go UR Spiders (Paid announcement by Fireman Ed.)

MASH available tomorrow at Curahee for those unable to run. (Announcement by Gypsy)

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About Author

Retired from Duke Energy in Charlotte after 40 years in various accounting roles. Started with F3 in Charlotte summer 2012. Moved to Richmond area summer of 2021 to be near son, daughter and grandchildren who live in the Richmond area.

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