DJ Mix Workout

Six brave men showed up for the beatdown in a beautiful morning. Here is how it went:

Mosey to the field in front of the Carillon Courtyard for some warm-ups

• COP:
  • Dead men hang x10, Arm circle x10 (both direction), SSH x20, Imperial Walkers x10, American Hammers x10, Reverse Crunchs x10, and Merkins x10.
• Exercise# 1
  • Circumnavigate Carillon Field, running lengths, bearcrawl far end, returning to the courtyard to complete reps IC for the SIX.
  • Round 1: 20X American Hammers, Round 2: 20X SSH, Round 3: 20X WWII.
  • Mosey to the rusty cage.
• Exercise# 2
  • Mini Murph Challenge: pull-ups x33, merkins x66, and jump-squat x100.
  • Mosey to the Amphitheater for Dora
• Exercise# 3
  • Partner 1: run around the theater
  • Partner 2: burpees x50, SSH x100, jump-squat x200
  • Mosey back to the flag for the ring of fire.
• Exercise# 4
  • Each PAX call out one exercise and PAX do it together for one minute. Five rounds.

Numeberama, Nameorama, YHC took us out

Announcements: F3RVA will decide whether F3RVA participate in the 2021 BRR September 10-11 (Fri. – Sat.).

Prayers: Bone Thugs’ father’s health and his family.

NMS: Thank you for letting me lead you all this morning and continuing to push each other!