9 SOJ studs gathered like moths to the flame under the bright light of the Nishimura comet. They came for a ride on the DTH pain train, then they discovered the train has another gear – lower, more powerful, and truly painful.
WARMERAMA:
- Mosey onto the Bball court and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
THE THANG:
- Mosey down to Field 1 and Circle Up
- BURNOUT BEATS – for the duration of each song, the PAX completes a given exercise, but then when burnout reached and unable to continue with decent form, begin alternative exercise until song completion
- Between thumping Alt Rock song burnouts, run across Field and back
- Song 1 – Mericans burnout, Squats if needed
- Song 2 – WWII’s burnout, Arm circles if needed
- Song 3 – Sumo Squats burnout, Hold Plank if needed
- Song 4 – Carolina Dry Docks burnout, Raise the Roof when needed
- Song 5 – Oblique LBC burnout (alt sides as needed), Hug a Tree if needed
- Song 6 – Ball Dipper burnout, Dips when needed
- Song 7 – Bleacher Step-ups burnout, then all do more Dips
Mosey BTTF:
- Flutter Kicks for the SIX
COT:
- Counterama # 9
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS: Wow! …well that certainly did the trick. YHC’s major muscle groups are feeling suuuuuper limp noodle today. Will definitely be bringing this routine back. Appreciate the PAX sticking with it and giving it their all. As always, YOU GET OUT WHAT YOU PUT IN! SYITG, DTH
Announcements (SEE SLACK!)
- F3RVA shirt design competition! Please submit your regional logo for the RVA shirts to DTH sometime this week.
- 9/16 – 7am Alamo Convergence – Futon VQ + Love for Liv
- 9/16 – 5k Race sponsored by Freeman HS/Trinity UMC/Third Pres
- 9/23 – 0730 Convergence at Crucible celebrating 9 years of F3RVA
- 9/23 – Anniversary Sit&Sip in Amelia
- 9/25 – Hoedown – Senor Frog VQ
