Lovely cool gloom welcomed a sixpack of faithful HIM’s, including our prodigal darling Fiona, who we joyfully welcomed back into the F3 fold today after a 2 year hiatus. With YHC’s shoulder still on IR, a no-merkin beatdown was the name of the game, and it went a little something like this:
The THANG:
WARMERAMA:
- Moseyrama over to the school front and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey around to the amphitheater
- ABBITHEATER ASCENTS:
- Variable IC reps on each step with a short mosey in between
- Exercises: Big O’s, Dips, Flutters, Freddie Mercury’s, Boat/Canoe, Variable Plankorama, DR.W’s
COP #2:
- Mosey through Snuff’s Gate to the Field
- OLD HUNDRED:
- Descending OYO reps, decrease from 100 to 10, with a variable movement or sprint length of field between
- Exercises: Calf Raises, Mtn Climbers, LBC’s, SSH’s, Oblique LBC’s, …Can’t recall…, Plank Jacks, Donkey Kicks, Heels to Heaven, Snuffing (deep breathing)
Mosey BTTF for COT:
- Counterama # 6
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: It was really great to see Fiona out this morning – welcome back bro!!! Always fun to remember how he earned his nickname – cause he said wearing gloves was for princesses. Haha! There was a generally light spirit to accompany the grind (with the ever clever quips from Thugs), and a nice cool temp was welcome while the six pack perfected their six packs. SYITG! ~DTH
Announcements:
- Iron Pax Challenge continues at TwinTeam tomorrow with Florence on Q
- See Slack for more details on the 9/24 Convergence and Retreat (join Slack using this link: https://join.slack.com/t/f3-rva-workspace/shared_invite/zt-1ehuupnad-eVbVRVin1amRp1rqmBdfEg)
- Sign up ASAP for the upcoming Cornhole Tournament at the F3RVA retreat on 9/24/22 HERE: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/htmlview#gid=1658878854
Prayer Requests:
- Prayers for our BRR brothers as they head out today for the relay
- Prayers for YHC preparing for a big presentation next week at the World Medical conference
