Fourteen men showed up this morning ready to work, including Titan, a visitor from Charlotte, NC, and an FNG. Here’s how the beatdown went down:
The Warm-Up
We kicked things off with a mosey down to the parking lot at Movement Church, stopping for two burpees at each street we crossed. Once we arrived, it was time to get loose:
- Deadman hang
- SSH x 25
- DQ x 10
- LBCs x 20
- Imperial Walkers x 10
- Merkins x 10
- WWII x 10
The Main Event
Exercise #1: We tackled a classic 11s routine—push-ups on one end, sit-ups on the other, with runs between each set on the fresh asphalt.
From there, we moseyed up to the parking lot at Seventh Street Christian Church, hitting two burpees at each street along the way.
Exercise #2: Time to bring the pain. Bearcrawl to the first light post and knock out 10 merkins, then run to the second light post for 20 merkins. Bearcrawl to the other end, turn around to the second light post for 30 merkins, then run back to the first light post to finish with 40 merkins.
The Cool Down
We moseyed back to the Mary Munford Elementary School for some abs work and a short, sweet meditation to close things out.
Announcements
Welcome to the F3RVA, Darkwing! We’re glad to have you.
Reminder: There’s a workout called SCC (St. Christopher Country Club) every Monday at St. Christopher’s track. Come get after it.
OBT took us out.
P.S. It was truly a privilege to lead this morning’s beatdown. Thanks to all of you for showing up and graciously enduring what can only be described as my “creative interpretation” of a workout. Your willingness to suffer through my questionable workout does not go unnoticed—or unappreciated. You guys are AWESOME!