A solid crazy 8 HIM’s posted to WDog to let off some steam. The good Doctor was honored to serve the following sweatfest:
The THANG:
WARMERAMA:
- Mosey to the grass circle, and take a moseyrama lap, then circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey to the Carillon Field
- FATBURNER LINDSEY (double the reps)
- SSH’s 60-50-40-30-20
- Mtn Climbers 20-30-40-50-60
- Run between sides
- Flutter Kicks for the Six
COP #2:
- Mosey to some soft grass half way to the Rusty Cage
- HILLBILLY PLT’s (1 Rep for legs thrown center, left, right)
- x3 Rounds, x10 Reps each
COP #3:
- Mosey to the rusty cage
- SEVENS:
- Pullups 6-1
- Merkins 1-6
COP #4:
- Mosey to the Amphitheater bottom
- EACAPE THE PIT with decreasing reps each step, 17–>1, alternating between Dips & LBC’s
- Plankorama for the six – “HOOOOOLD IT!”
Mosey BTTF for COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
- COFFEERAMA by Hitchhiker
NMS: YHC has always loved the diversity of fitness options afforded at Dogwood Dell, so the PAX indulged YHC hitting a few fav’s. It was muggy but the mumble chatter was excellent, and we were very happy to welcome Bonanza to F3RVA. This young man was named some time ago posting in Roanoke and Va Beach, but is now settled east of Richmond (Varina), working as a firefighter. In spite of the intense pace set today, Bonanza had NO problem keeping up. Look forward to seeing him around! Many thanks to Hitchhiker serving a little Blanchards coffeerama following. You guys have a GREAT AO! Thank you for letting me Q. Yours, DTH
Announcements:
- New AO – The Crucible, 0730 Sat
- Connect with TYA or Vinny for BRR
- 9/24 – F3 Retreat – sign up here for cornhole teams
- Faceplant is coordinating his annual October Memorial Run so keep on the lookout for details
Prayer Requests:
- Brothers on IR, thinking of Doublemint, Fresh Prince, and others
- Labrat & TYA healing
