8 PAX braved the gloom on Commonwealth street for a luscious beat down. Great to see TYA back on both legs (even if one might be robotic?). After confirming there was not a brewski in my camelbak – we might have done the following…
WARMERAMA:
- Start slow – 5 merkins!
- wander/mosy around school
- WELCOME/DISCLAIMER
- Grass grabbers/cherry, Don q, Ukrainian Soldiers, Dead Man Hang
- On Six – LBC’s
- Plank/Side Plank – Credo, 5 Core Principles
THE THANG
Mosy to the never before seen, Mary Mumford STAGE! Let the show begin.
COP 1: “M-A-R-Y” Group Love
- Pax 1: Runs to court, hop scotch across USA, loops back
- Rest of Pax – “Bank” 300 reps in total for each
- Merkins
- American Hammers
- Reverse Merkins on bar
- Yurpee (burpee w/ clap merkin plus 2 tuck jumps)
- Modified to 150 each
- When Pax 1 returns, trades off w/ next PAX until MARY reps completed.
Note: we should make more Xo’s with a “Y” – the Yurpees were savagery.
Mosy to Pull-up Bars
COP 2: The Hanging Gauntlet
- All Pax Together at various bars
- 3 minute round – Hang with flex, if you drop, do 5 LT Dans
- 2 minute round – hang with Chin-up, if you drop, do 10 flutter kicks
- 1 minute round – 360 monkey on the bars, Al gore when dropped
Mosy to court
COP 3: SUICIDE BEAR (Stole from NTB VQ – new favorite!)
- After figuring out the difference between baseline and sideline…
- Bear crawl down to key, 10WWII’s, bernie back
- Rinse and Repeat through the suicide
We compared form – we agreed sideways crawl is a life hack.
MBTTF// Finisher (s):
- Body Bag Builders (10cts)
- 10reps in – we were smoked
- Circle of Mary
- Broga for a sweaty few to close.
COT:
- Counterama #8
- Namerama
- Announcements: Half Marathon CSAUP. P-ball 8/26 – @Bryan Duncan (roger roger) – I hear you need a partner? DM me bruh.
- YHC Closed out in Prayer: Praise for Faceplant enjoying 10 years happily married! Statefarm feeling blessed to punch his summer tour card with this “experienced” crew – seriously inspiring. F3RVA has been a game changer for me I am thankful, I’ll (hopefully) have a few more decades getting at it.
NMS:
After touring downrange in KC last week – it felt good to be back on home turf. I always love swinging through the NOJ AO’s – somehow I manage to laugh my arse off while simultaneously not being able to breathe! Fun Fact – Swirly saw Van Halen in their prime in Richmond. He also is 100% certain the great Tom Petty has passed away, even though he’s “live” on the radio all the time… Ha! SYITG!
-State Farm
