Thursday, September 21
Always 70 and Sunny
Always 70 and Sunny

Slack Onboarding


Three brave man showed up for a stretching beatdown this morning after the heavy rain overnight. Here is how it went down:

Mosey to the amphitheater for COP

  • 10x deadman hang, 10x hand stretching up/left/right, 10x imperial walker, 10x Don¬†Quixote, 10x helicopters, 10x Ukraine, 25x SSH
  • 10x LBC, 10x American hammers, 10x Arm-circle in crunch frog position, 10x flutter kicks, 10x merkins, 10x Scorpion kicks

Exercise 1 – Elevens

  • Merkins on one side of the stage, jump squat on the other side of the stage, and lunges in between.

Exercise 2 – Triple Check

  • Pacer running around the circle while person #1 does SSH and person #2 does LBC.

Mosey back to the flag.

Numbers and names…

Announcement – The Bridge this Saturday.

YHC took us out.

While YHC and Swirly downloaded lots of information, e.g., annual field day, F3RVA retreat, F3RVA website, and Slack regarding F3RVA to McEnroe, YHC felt so fortunate to be a part of F3RVA. Thank all of you in F3RVA!!


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