12 HIMs were unfortunately unable to make the trek to the 4th of July F3 RVA Convergence, but still wanted to go through a beatdown to make room for the food and drinks at the day’s festivities. Toby, Matlock and YHC decided to put together a little workout that went something like this…

Toby Q – Warmup: Mosey down the path by the dog park and to the cul de sac, then back to the parking lot for exercises including SSH, Imperial Walkers, Deadman Hang, Cherry Pickers, Freddie Mercuries and ABPs

COP 1: Cindy work in the parking lot using the acronym CROWS – Curls, Rows, Overhead Press, WW3, Squats all x 10 repetitions. Perform C, run to the end of the parking lot and back, CR, run to the end of the parking lot and back, and so on until CROWS was spelled.

Matlock Q – COP 2: Run to the top of Satan’s Hill for a build a bank. Collectively did 249 Squats. Ran down Satan’s Hill to the parking lot for 249 LBCs and then back to the top of the hill for 249 Merkins.

Futon Q – COP 3: 11’s short distance of the parking lot with SL squats on the cindys and Firecrackers

COP 4: Dora – 100 Uncle Sam’s Jerkins, 200 SSH, 300 Alabama Prom Dates

Time called, Numbers, Names, Announcements (Homegrown Half in August, SOJ CSAUP coming in the Fall), Prayers (Wildcat’s back injury, Fandango’s son quick recovery from eye surgery, Mr. Brady’s daughter battling cancer)

Great workout today fellas! Enjoy your 4th of July and make safe decisions!