Backblast by Rio (Andrew DiGiovanni) on 08/26/2022

4 years ago today, ”Rio” came into being. 21 Pax celebrated by humoring YHC along a high tempo hill set @ Boiler Room. Quick warm up, highlighted by a terrible new move; working title “Imperial Sky-Hoppers”.
Abdominals were up first. two runs up the hill with five jump squats every time down on the street where we completed, 50 LBC, 25 Box Cutters, 25 WWI’s, 25 Low Slow Flutters (IC), & 25 Homer 2 Marge. We had to audible after 2/3 of the way down to one trip up the hill each set.
We then performed 5 Plank Destroyers, followed by 100 seconds of continuous plank, alternating between regular and chill cut.
We then moseyed down the grass over to the base of “Hambone Hill”. We did a five lamp post suicide where are we executed 10 L-R Lunges, 20 Hand Release Merkins, 40 Imperial Sky-Hoppers, 60 Parker Peter (like a twist Mtn Climber), & 80 Side Straddle Hops. Pulses were racing at that point.
We collected ourselves, and moseyed to the basketball court where we grabbed rocks and attempted to complete a 16-10. 16 tricep extensions on one side, followed by 10 Bent Rows on the other. 15-11, 14-12, etc. Time drew to a close early, so we made it back to the flag for an on time arrival. Cited a prayer of thankfulness and purpose, then set about our separate ways, anticipating a VQ on Monday.
Not sure anything original was done today, but fairly certain today’s playlist was the first ever to include both Motörhead & Newcleus!
Great work today men! Honored to lead, and to have been a part of F3 NE Wake for 4 years.