5:30 and we’re off! Quick mosey round the school. Nice intimate group today, good chatter, good vibes, high humidity. An eclectic playlist and some serious work going on. But first…
Andy Dufresne, straight up, over to the R then L, helicopters in cadence, grass grabbers in cadence, dead man hang, straight down, to the R then L, hold a deep squat and maybe bounce a little bit, butterfly stretch, lie on back R leg held to chest then L leg, 10 merkins in cadence, the wives stretches
The Work:
All of the following 4 blocks of 3 exercise pairings performed in sequence and repeated through 3x with KBs.
20 swings, 20 squats, 20 single leg deadlifts (10/leg)
50 single count American hammers, 20 Romanian deadlifts, 75 calf raises
20 upright rows, 20 bent over rows (10/arm), 20 WWIIIs
20 merkin pull throughs, 15 skull crushers, 21s
Time called.
Crabgrass VQ @ Satan’s Hill this Friday. Shirts (check slack) up for preorder celebrating 10 years of F3rva. 10 year convergence 9/20. Too many other things to mention. Check slack!
I really appreciate these guys, their resolve to show up and do hard things. It’s inspiring to see. And it’s always an honor and privilege to lead. Prayers giving thanks for our blessings, and for the opportunity to gather in fitness, fellowship and faith.
