17 men answered the call to get after it this morning, including 1 FNG (Welcome, Crabgrass!). Here’s what went down:
Warm up — @ Alamo
- Circle up
- Side Straddle hop — 20x
- Copperhead Squats — 15x
- On your six,
- Roscoe’s mom L/R
- Pull leg to chest L/R
- Leg out L/R
Thing 1 — 11s @ Horseshoe by Tennis Courts
- Hand Release Merkins
- Squats
- Run ½ of Horseshoe
- Plank for the 6, L/R hand high, hold, recover
Mosey to other side of Horseshoe
Thing 2 — ‘Futon/Swoop Special’ @ Horseshoe by Model Home
- 100x Side Lunge, Double Count
- 200x Overhead Press
- 300x Chest Press
- Timer lunge to end of parking lot, bernie back
Mosey to entrance of Horseshoe
Thing 3 — Triple Check: Abs @ Norland Road
- Timer runs to end of the street and back
- American Hammers
- LBCs
COT — @ Alamo
- Announcements
- March 18: Alamo Turns 1! Come celebrate 1YR of Alamo, bring an FNG!
- September 21: Convergence – 10 Years of F3RVA & Pediatric Cancer Awareness
- Prayer Requests
- Family and Friends who lost their teenage girl and was found this weekend along Charter Colony
