An energetic eleven PAX found a perfect fall morning for a beatdown. We were blessed to have a F3RVA legend Toga join us, he flew into town just to catch a Silent Assassin beatdown at Tuesday’s best AO. YHC tried not to disappoint.
COP: SSH, Ukrainian Soldiers, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.
Mosey over to front of PES for Triple Check: HRMs, Heels2Heaven, run loop (short or long) then over to back of PES and partner up: 5 rounds of 8 Pull-ups and WWIIs. Long mosey down to QES track to benches for everyone’s favorite: 4 rounds of 40 Benchkicks and 15 Squats.
Over to the Jerkin Gym: 4 rounds of 7 Jerkins. Finish up with 5 trips up & down Heartbreak hill. Stop at bottom for 1 burpee. Increase burpees up to 5 after each trip. Back to flag for 1 min of Mary. YHC took us out with Prayers for Fudd’s sister & family. Also prayers for PAX struggling at home right now, please remember No-OYO brothers.
NMS: Always great to arrive at the AO and see an old friend. Toga is always welcome back in RVA and he usually steals ideas from us to pass of as his in Nashville. Was great to have him in the Gloom with us again.
Solid group of 11 this morning, YHC wanted to work the arms this morning and we did with Pull-ups, HRMs, and Jerkins. Most of the mumblechatter was Handshake trying to upsell his goofy Hoedown ideas from yesterday but the PAX were skeptical.
Announcements: West end lunch today at Firehouse Subs in Innsbrook. Also Whitesnake’s band is playing on Saturday 6-9 at Kindrid Spirits Satelllite room (next to Hardywood downtown location).