I think the back blast title is self-explanatory. Men and women of a certain age, ah, well, we had a fun morning with sprawling conversations covering many topics. Like our F3 brethren at other AOs we also saw the UFO, staring slack-jawed while interstellar travelers approached our blue marble. UFO sightings are now a shrug and carry on with your day-type experience here in 2024.
We did eventually get around to working out.
Warmarama:
Helicopters in cadence, rotator cuff stretches, Andy Dufresne, dead man hang, hold a deep squat, downward dog and cobra stretch
The Work:
20 KB swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x
20 Romanian deadlifts, 20 upright rows, 75 calf raises, repeat 3x
20 merkin pull throughs, 30 – 40 one arm rows (15 – 20/arm), 50 single-count American hammers, repeat 3x
20 overhead presses, 15 skull crushers, biceps 21s, repeat 3x
Time called.
Kegger at Heist’s pad tonight from 8 until the cops show up. But please leave by 9:30. BYOB. F3RVA 10-year anniversary convergence bootcamp at the Dogpile AO on 9/21 from 7-8 AM. New AOs popping up all over, thanks to the male community leadership bubbling up from the F3RVA headwaters. Sign up to lead one of them on the Q sheet, or at least head over to The Deep, Green Mile, Goyne Hard, or Ruckhenge to receive a beatdown.
YHC took us out.
Thanks guys for a fun morning. As always, it’s my honor to lead you.
