11 Warriors gathered at Satan’s Hill for a beatdown. This is how things went down!
WARMARAMA
Run to the neighborhood entrance and back from the parking lot.
SSH, Donkeyote, Flutter kicks, Merkins, Arm Circles, Deadman Hang
WORKOUT
Round 1:
Ten workout stations were set up with the various exercises. Runner wears the ruck and runs to the fire hydrant and back.
Sumo Squats with the Ruck
Merkins
Jump Ropes
Scull Crushers
Curls
Burpee
American Hammer
Mountain Climbers
Side Straddle Hops
Hand Release Merkins
High Knees
Round 2:
Replaced some exercises with the ones below. The runner wears the ruck and runs to the second pick-up truck and back.
Tricep Dips
Lunges
Alabama Prom Dates
Ball Dippers
Round 3 (Dora)
100 Heals to the Heaven
200 Flutter kicks
Announcements:
Oyster’s Lunch – noon – Rusty Tacos – Westchester Commons Shopping Center
September 21st Special Convergence at Dog Pile for the 10th Anniversary of F3 RVA and Build the Awareness of Pediatric Cancer. Our goal is to raise 10K, and all funds go to pediatric cancer research and development. Futon and YeeHaw will provide more details soon.
Prayers:
Pray for the speedy recovery of Rosie.
Pray for brave souls who lost their lives in the Baltimore Bridge accident.
Pray for a happy and healthy spring break for kids and families.
It was an honor to lead you all today. Cheers to many more workout sessions. Stay Happy, Healthy, Young, Fit, and Blessed!
