Wednesday, October 22
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Rush Remembered at No Toll

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YHC has not been south of the river in awhile, there was an opening in No Toll and YHC signed up on the Q sheet and here is what went down.

COP

We mosey to the lot by the tall Tower and circle up for 20 SSH, 10 4ct DQ’s, 10 Imperial walkers, 15 Ukrainian Soldiers, 10 Alabama Prom Dates, 20 4ct American Hammers, 10 4 ct LBC’s, 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

THANG

Mosey to the soccer field and YHC sets up the Red Barchetta (modified) run and return stations and went as follows: Run 100 yards – 100 SSH, back to start and plank for 6 (BSP6), Run 75 yards and 75 Alternating lunges, each lunge counts as 1 – BSP6, Run 50 Yards and 50 Squats, run 25 Yards and 25 Merkins – BSP6, run 10 yards and perform 5 Burpees – BSP6. Run 100 Yards one Burpee, lunge to 75 Yards, 2 Burpees, Lunge to 50 Yards, 3 squats, Lunge to 25 yards and 4 Burpees.

Next set up Bermuda Triangle – 1 Merkin, bear crawl to second corner, 2 burpees, bear crawl to 3rd corner, 3 burpees, bear crawl to start – one burpee.

Next set up small 4 corner escalator Station 1 – 10 Merkins, Corner 2 – 20 Squats, Corner 3 30 4ct LBC’s, Coner 4 – 40 2ct Freddie Mercuries, back down the escalator 30 4ct LBC’s, 20 Squats then 10 Merkins. Make a larger square (thanks Doozy for the help) and repeat up the Escalator, when going back down, 10 LBC’s, 10 merkins, and 10 squats, at the 30 station, then 20 LBC’s, and 10 merkins.

COT

Mosey to flag for 2 minutes of stretching.

Numberama, Namerama, YHC took us out in Prayer.

Moleskin

We will be having a chili cook off at the Alamo AO location and it will be this Sunday November 24, Starting @ 3PM and finishing up by 6 PM. Bring the family to this event and check out slack to sign up for this event.

We need someone to sign up for Breaking Bread this Saturday, please check in with Oyster to let him know if you can help out on this very Worthy Cause.

It was great to see everyone this morning and I appreciate all of you brothers some new relationships and old ones that I have grown to know for years. Very Special and appreciate all of you this morning.

Have a great week gents and I will 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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