While many were hoping it would rain harder, the truly hard rain held off while 20 of the core team represented for f3 RVA’s 9 Year anniversary convergence.
5 Burpee start, Mosey around the school with a bonus 20 dips on the picnic benches
COT, Welcome, disclaimer. All IC: 25 SSH, 10x Don Quixote, 10x Helicopter, 10x Merican, 10x diamond, 10x Wide Arm, 10x arm circles, 10x LBC, 15x Hello Dolly, 15x Rosalita, 20x Heels to Heaven, 15x Flutter Kick, 10x Asphalt Angels, 10x Australian, 10 x Alabama Prom Date. Mosey to football field.
Bonus run across the nicest basketball courts in Richmond, 20x bonus dips.
Hardway Beast / Build a Beast / Beast Ladder. Stop at 25, exercise, 50 exercise, 75 exercise, run to end line and return at 75, 50, and 25.:
- Round 1 6x Hand Release Merican
- Round 2 6x HRM, 6x WW2 Situp
- Round 3 6x HRM, 6x WW2, 12x Squat
- Round 4 6x HRM, 6x WW2, 12x Squat, 12x Mountain Climber
- Round 5 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick
- Round 6 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick, 6x Burpee
One burpee for the Ranger in the sky.
Train to standard not to time. Mosey BTTF Hitting original time hack of 60 min
Fudd took us out. 2nd F at Relay Shoes Galactic Headquarters. Thanks to Hardywood, Honeydo, Meatball, Mister Rogers, Try Hard. Venmo Honeydo for bagels / coffee – its expensive these days.
Announcements
- Sit N Sip cancelled. Meet at Hardywood West Creek Oktoberfest – see slack for changes
- Annual Gloomy awards – see slack for our esteemed winners.
NMS – This group means so much to all of us. Lets give it away. Recruiting FNG is a major focus for year 10. And shovel flags.
Get Some!
