28 showed up this morning for the Opus VQ at Dogpile — here is what went down…
Combo exercises —
5 Plank Jacks, 5 merkins 5x
5 WW2 Situps, 5 Freddie Mercuries 5x
5 flutterkicks, 5 scissor kicks 5x
5 copperhead squats, 5 pistol squats
Mosey to the bathhouse for a triple check–
1 person runs to the service road and back, 1 does Donkey Kicks, 1 does an ab exercise of their choosing
Mosey to the hill behind amphiteatre —
supposed to be a mountain with a partner consisting of
100 jump squats, 200 mountain climbers, 300 amercian hammers, 200 mountain climbers, 100 jump squats
modified to finish with the amercian hammers for the sake of time
Mosey to the field (once YHC found it with the help of Saab)
Old fashioned relay race. 3 teams.
Sack race to first cone, bear crawl to second cone, sprint to third cone, sprint back to second cone, bear crawl to first cone, sack back to the start.
All others were doing SSH, LBC’s and other exercises while waiting
Grab stuff head to the amphiteatre–
round of skull crushers 10 each side
2 rounds of 4×4 merkins (4 derkins, 4 merkins on one side, 4 upward merkins, 4 merkins other side)
Back to the flag…
Numberama, Nameorama, Announcements, etc.
7 AM convergence at Tredegar Monday morning! Be there!
24 AO’s — 104 or so days to get to all of them. Did Phonics say we could earn a cool patch for competing the Summer Challenge??
It has been two years since YHC has been coming out to these F3 beatdowns — YHC made it a goal at the beginning of this year to Q a Dogpile workout before the end of the year. Check. Next goal? Hit some different AO’s this summer.
YHC had a few butterflies this morning on the ride over, but once it got going the butterflies were gone.
YHC purposely left his glasses in the car so he could read the Weinke, but that led to getting lost a few times. Thanks Saab for the help finding the field for the relay race (or at least I think it was Saab??)
Naming new folks was especially difficult this morning. Every time we would settle on a name, it was shot down. We had to rename the new folks several times bc the original names were too… sketchy? too long? who knows? Wilson kept pushing for Amber Alert… YHC liked Reading Rainbow… We settled on The Graduate — some story about Seymour and the new kid were at a graduation last night (they didn’t know each other before this) and Seymour out of the blue just invites this guy to F3. “Hey little kid, come out and meet me at Dogwood Dell early in the morning, oh and bring your gloves” And the guy came. Welcome to the graduate.
The other trouble was with Chief — he was originally named Bromance by some deviant in the group, bc YHC knows the dude’s brother and the conversation went on too long, so there ya go. We nixed Bromance and went with Chief bc we are fellow Monacan grads! I am the Q, dammit. I pick the names so no more complaining. 🙂
YHC loves relay races at F3 — we should do more of them… It was especially fun getting to tell everyone this morning to grab their sacks and get moving. Hardest part of the relay by far was watching everyone try to get themselves in the sacks!!
Thanks guys for making this morning really entertaining!