Monday, November 3
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

6 for a six pack

0
By on Richmond, VA
  • When: 09/22/25
  • QIC: Corned Beef
  • The PAX: Phonics, Surf and Turf, Yardsale, Opus, Trout, Corned Beef

COP

YHC showed up and we had 5 more come to form a group of 6. Tabata was the theme for today and here is what went down. Warm up with 20 SSH, 10 DQ, 10 Helicopters.

THANG

We form around an island and I set up the Tabata program with 8 sets of 4 minutes rounds of 20seconds on 10 seconds rest this totals to 8 reps of the exercise in this fashion.

Exercise 1(E1) – Curb Taps, E2 – LBC’s, E3 – Carolina Drydocks (10 reps then plank for each round of 30 seconds), E4 – alternating lunges, E5 – Freddie Mercuries, E6 Hand release merkins (10 reps then plank for each round of 30 seconds), E7 – squats, E8 – Flutter kicks.

COT

We return back to flag circle up for 2 minutes of stretching, Yardsale took us out in prayer.

Great work this morning gents. See you in the gloom soon, cheers…CB!

About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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