33 Dudes missed the national holiday memo to rest on this day. Instead they worked at this sweat shop :
Mosey to grass circle in front of tower
Warmarama : 20 SSH IC, 10 Marching Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC
Mosey to grass field by the Tower
Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.
Mosey to amphitheater
Stairway to Seven – start with 1 Burpee at bottom, 1 incline push-up on first step, box jump all the way to the top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, and 7 squats at the top.
Mosey to the Stage
Tripe Check : Timer runs all the way down to bottom of the hill by ampitheater, Partner 2 does Cindy Overhead Press, Partner 3 does WWII’s
Mosey to rusty cage
Triple Check : Timer runs to trees, Partner 2 does pull ups, Partner 3 does LBC’s
Mosey BTTF
Numbers, Names, YHC took us out after COT
Announcements : Sat 9/24 F3RVA 8 year anniversary at Grid Iron 7:30 am then Retreat that same day in Amelia (contact Gomer);
Good luck to those doing BRR next weekend;
9/11 Ruck, Walk or Run at Lincoln Memorial in DC (contact Doozy);
Shawn Hogan Memorial Beer Mile (forgot date but contact Faceplant)
F3 Hampton Roads hosting National Grow Ruck during weekend of 10/7 – 10/9
NMMS : The impact F3 continues to make on my life is immeasurable. I appreciate every one of you. Having someone show they care about you and want to push you to be the best is what this is all about.
Proverbs 11:14 NIV :
“For lack of guidance a nation falls,
but victory is won through many advisers”
