Eight faithful HIM’s chose Rocking out over sleeping in, and posted for a sunny and seventy beatdown delivered by yours truly. Keeping in form with Park rules, there were no merkins harmed in the making of this beatdown.
The THANG:
WARMERAMA:
- Moseyrama around the lot and circle up on the basketball court
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Indigenous Mosey to the far parking lot
- SIX-PACK OF DIAMONDS: (6 Rounds each with a different exercise, and each round’s reps completed at each of the diamond’s 4 corners)
- Round 1: x6 Kimchi Twists
- Round 2: x12 WWII’s
- Round 3: x18 American Hammers (2-ct)
- Round 4: x18 Oblique LBC’s (alt sides)
- Round 5: x12 Flutters (2-ct)
- Round 6: x6 DTH’s
COP #2:
- Variable mosey/run/sprint around to the Stairs / Bath House
- Box jump steps
- Donkey Kick-Offs 5-10-15-20
- Hop down steps
- Squat Step up steps
COP #3:
- Moseyrama over to the tennis courts
- DIRTY MCDEUCE (x4 rounds, x3 ex’s ea round, x12 reps per ex, perimeter run after each round)
- Broad jump x25 yards
- Complete x12 groiners, x12 Nancy Kerrigans, x12 Scrunchy Frogs
- Lunge walk back x25 yards
- Run perimeter
- Repeat for x4 total rounds
Mosey BTTF for COT:
- Counterama # 8
- Namerama
- Announcerama (see Below)
- SEADOO took the PAX out in Prayer
NMS: This was the second abb/leg-heavy Q since YHC’s Right shoulder issues started. Gotta say it feels really good to focus on the core – might just have to keep it going! DTH’s for everyone! Haha…. Great to see Brown Noser, Belichick, and Seadoo out there today – gonna have to work on getting ya’ll on the Q sheet! Thanks for letting me leads gents – SYITG, YHC, DTH
Announcements:
- Doozy and Florence are leaving tonight (3am!) for the 9/11 Memorial Convergence in DC – PM them if you wanna join the madness
- 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:
- Pray for our brothers running BRR right now
- Pray for our brothers i=on IR, and reach out to encourage them!
- Pray for DTH speaking opportunity next Thur PM to a massive crowd of medical professionals (yes, I am nervous)
