Tuesday, November 4
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Grab Your Partners, Now Do-Si-Do

0
By on Richmond, VA
  • When: 09/15/25
  • QIC: Spine
  • The PAX: Garbage Plate, Salt Lick, Senor Frog, Doozy, Pigskin, Front Desk, Plus One

Beautiful morning for a hoedown.

Warm Up: Stretch Circuit, Arm Circles, Circle Arms, Mosey

  • Phase 1: With partner, 300 curls with blocks (one working, other moseys)
  • Phase 2: Same as before, now 400 squats with blocks (one on, one moseys)
  • Phase 3: Same, but 200 American Hammers (see above)
  • Phase 4: After mosey, Burpback Mountains (80 burpees together, partner sprints 3x up incline and back).
  • Phase 5: Motivators (or Man Killers)

COT

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