A glorious Tuesday morning greeted noble warriors at the ultimate AO. Here is how it went down:
- Mosey to the pickle ball court area for COP
- SSH
- IW
- DQ
- Helicopters
- Arm circles
- DMH
- Suzanne Somers
- Merkins
- LBC
- Burpee march down the parking lot (one burpee per parking spot) with 20 side crunches (each side) and 20 APD chaser – rinse and repeat for 2 sets
- Curb crawl – ascend to 6 merkins and descend back down
- Mosey to the jerkin gym for 4 sets of 8 reps
- Mosey to the football field for a mini-Michigan
- 5 100-yard sprints
- 4 80-yard sprints
- 3 60-yard sprints
- 2 40-yard sprints
- 1 50-yard burner
- Mosey to the school for alternating 1 minute wall sits and 1 minute elbow planks
- COT with YHC taking us out
Welcome to RVA F3 Waterboy! Great work from the PAX today. It was a Q of all of the things I hate – running and burpees.
10 year anniversary celebration next weekend – check Slack for more details. Today was the 3rd F lunch. If you are just learning this, you missed the lunch.
God is good all of the time!
Attila
