Monday, September 25
Always 70 and Sunny
Always 70 and Sunny

Jump Start at Daville


YHC arrived early to plant the flag and one other decided to join the party this morning. Wanting a different routine, YHC grabbed the jump rope out of the trunk and we mosey to the buss loop.


We arrive at the West entrance of Atlee HS and perform 20 SSH, 10 DQ, 15 Ukrainian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 arm circles (10 small 5 Big) Reverso, 20 LBC’s 15 4 ct American Hammers, 10 reverse scorpions, 10 scorpions, 20 merkins.


So we bust out the jump rope which will be the timer at 40 reps and then we switch. We start with 3 sets of step ups on the bench, 3 sets of dips on the bench, 3 sets of elevated merkins, 3 sets of Carolina Drydocks, 3 sets of LBC’s. We then mosey back to flag for 1 minute of stretching


Numberama, Namerama, YHC took us out in prayer

Announcements – F3rva anniversary convergence at Gridiron on Saturday September 24, post @ 7am. Sit and Sip at Gomer Pyle’s farm later in the afternoon starting @ 2pm until 8am Sunday.

Have a great week gents and hope to see more of the brothers later this week



About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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