Goodmorning F3RVA:
10 HIMs charged New Market’s infamous Satan’s Hill this morning to ready for the upcoming takeover of all F3RVA starting tomorrow!
Mudslide and Heist took the reins this morning for Flex Friday.
Warmup:
- 3 Laps around the parking lot
- Helicopters
- Arm circles (Front and Back)
- Copperhead squats
- L.B.Cs
- A.P.Ds
- Front Scorpion stretch
- Planks with some merkins
- Cobra and downward dog stretch
Part 1: 11s across the parking lot with cinderblock squats and merkins (feel the burn!)
Part 2: Mixed bag
Split into three groups. One group worked with mudslide and did sandbag carry/atlas stone/bucket carry.
The other two groups did triple check: cinderblock swing/cinderblock dips/cinderblock farmer carry (timer).
Clock was ticking. We didn’t have time for everyone to play with Mudslide’s instruments of pain…next time.
Part 3: Exercise bands + Hill – MUSH!
Groups of 2. Bands around waist…sprint up the hill 10 seconds…jog in place…repeat until you reach the top. Switch…each guy got to go 1x.
Time.
Numbers/Names/Ball of Man.
FNG: Shout out to Benny for bringing us Alex aka “Stellar.” Alex comes to us from Baltimore (4 years ago). Has two kids. Works in logistics. Training for a marathon….went to Elon (hence Stellar?). A few other names thrown out there like “crab cake, etc.” Welcome Stellar! Dude is in good shape!
Announcements:
SOJ takeover starts tomorrow. Get some!
SOJ Happy hour tonight at diamond billiards. See you there.
Do the summer tour. Fun times.
Thoughts: Brings me great joy to see new faces in the gloom. Shout out to Benny for bringing an FNG this morning (double cool since Benny has been out for less than 2 weeks). Seriously guys – there are plenty of dudes that need this…not just the fitness, but the camaraderie, etc. Getting up early and pushing it builds character, makes us stronger so that we can serve our wife, kids, family, friends, and community. Grab a buddy and bring them out.
