14 RVA regulars, one downrange visitor, and one FNG showed up for a Rosie beatdown at Gridiron. According to the geese that tried to take the field, this is what may have happened.
Mosey to the middle school football field for a welcome, mission, and disclaimer. Standard warm up fare with some fast paced hillbillies and 5 burpees to welcome the LIFO. Line up on the goal line. Various methods of moving 10 yards at a time – bear crawl, crab walk, lunge, crawl bear, polar bear (thanks Gomer), and others with a new exercise every 10 yards increasing then decreasing by 10. Burpees, merkins, squats, flutters, SSH, freddies, monkey humpers, werkins, burpees.
Dora on the soccer field. WWII, squats, SSH. 2 rounds of PLTs with boo yah merkins. Curb work with toe taps, single leg squats and Mike Tysons. Finish up with some Mary.
Great to be out at the first F3RVA AO with a great group of men to start the day. Thanks for letting me take the lead today.
2 convergences coming up.
Labor Day Dogpile 7am – see preblast and Slack.
F3RVA 11 year Manniversary Sept. 20 details to come
Prayers for Fireman Ed’s mom and her surgery and Gomer’s interviews.
