Starring in YHC’s new F3 advertising campaign, Yardsale enthusiastically proclaims “I’ve never sweat this much before at a kettlebell workout. Thank you!” (Yardsale, 06:02, 24 Jul 2024) And thank YOU Daville 1000% humidity – YHC couldn’t have done it without you. As it turns out, the latest craze in riding the DTH melodic metro is the best sweat in RVA:
The THANG:
WARMERAMA:
- Mosey lap with TRAIL MIX around the bus loop and circle up
- Welcome & Disclaimer
- YARDSALE arrives …Yay!
- The usual DTH top to bottom IC Reps, with a few more KB-friendly shoulder and back stretches than usual
COP #1:
- Play “What is Love” (4:30)
- Goblet Squats to the beat
- Overhead Press for every “What is love”
- Halo for every “Don’t hurt me”
- RUN A LAP
COP #2:
- Play “YMCA” (4:47)
- Flutters to the beat
- Bell Press for every “Young man”
- WWII Sit&Press for every “YMCA”
- RUN A LAP
COP #3:
- Play “Come and Get Your Love” (3:26)
- Plank Jacks to the beat
- Pull Throughs for every “Hail”
- Jump up for a Burpee Clap for every “Come and Get Your Love”
- RUN A LAP
COP #4:
- Play “Fly” (4:05)
- KB Swings to the beat
- Overhead Snatch for every “I just wanna fly” then Snatch with other hand for “Put your arms around me” (turns out it was x2 snatches per side for these lyrics)
- RUN A LAP
COP #5:
- Play “Beat It” (4:18)
- Goblet Lunges to the beat (alt front / side)
- Curls for every “Beat It”
- RUN A LAP
Mosey BTTF:
- FINAL 3 MINUTES OF MARY
- KB Hammers
- KB Presses
- KB Skull Cushers
COT:
- Counterama # 3
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
Prayer Requests:
- Bulkhead surgery
- Trail Mix legal stress with divorce
NMS: Great to spend some time with Yardsale and Trail Mix today for Summer Tour ‘24. And thanks for humoring the music madness. Seems x5 songs (x5 COP’s) separated by a run makes a great bootcamp. Quite similar to the Beatdown Deck where we usually get through 5 sets of 5 cards with a run between sets. Keep posting pushing fellas! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- ONGOING – Summer Tour, Dry July
- 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
- 7/26 – Crabgrass VQ
- 7/27 – School of Rock
- 7/27 – The Bridge workout
- 7/29-8/4 – WestHo Takeover
- 8/3 – Homegrown Half
- 8/4 – 6-8am Holy Water Bootcamp
- 8/6 – Ultimate Tournament at NoToll
- 8/11 – F3 Family Float on the James
- 8/17 – Pickleball Tourney
- 8/18 – 6-8am Holy Water Bootcamp
- 8/21 – 100th Bday Q by Upchuck at FW
- 8/28 – New AO at Mosely Elem
- 9/4 – Kickoff Ruckhenge QSource
- 9/20&21 – 10 Year Anniv (multiple events)
- 10/25-27 – F3 Family Camping
- 11/2 – F3 Daddy Daughter Dance
