Saturday, April 20
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»»Hey boys, check the form on the lunges!

Hey boys, check the form on the lunges!

9
By on Richmond, VA
  • When: 03/7/19
  • QIC: TYA
  • The PAX: Flange, Handshake, Swirly, Bodos, Hardywood, Spit, Kubota, Ronnie, Upchuck, Saab, Posh, Vinny, Wet Wipes, Dr Tryhard, Don Draper, Mr Holland, and TYA

17 Strong posted on a sunny and 70 Thursday morning. Weather was perfect for a good beatdown.

The Thang:

10 Burpees OYO, Mosey to side of school for COP 10x Don Quixotes, 10x Windmills, 20x LBC, 30x SSH. Mosey to the track for 1k, 5k. Exercises are 100 merkins, 200, squats, 300 WWII setups, 400 SSH. Mosey to triple check area. Triple check for 15 minutes: balls to the wall, wwII setups, and run to fence and back. Lunge to the street, run back to the shovel flag. 10 x wwII setups, and superman to end.

Saab is hilarious during the warmups. Not because he is saying stuff, but because his warmup exercises are hilarious. His approach to Don Quixotes and SSH is unique to say the least. If you are the Q, do not look in his direction, it might screw up your cadence.

Kubota might be the most environmentally unconcerned citizen I have met. He leaves his truck running for a half hour before the workouts even though he is in Swirlys truck so that he can put his hat and gloves on in the warmth of his truck (and also to waste fossil fuel and clean air)

Objective today was to keep us moving the whole time. No breaks. We did a lot of running, but it was a good day for that.

Announcements

Bootleg is running a 50k this weekend. Fantastic to see a guy set his mind to something and attack it with all he has got. Truly inspiring.

April 3rd Roller Coaster will be at a different location, followed by a humpday happy hour. Pre blast to come from Kubota.

Earth day 5K coming up in April. The race truly sucks and you are lucky if you even get a t-shirt. See Wedding Singer for details.

Ruck tomorrow morning at Ramm.

TYA out

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9 Comments

  1. THE Yankee Aggressor on

    Thanks for letting me take the lead this morning gents. Truly an honor.

  2. Spit on

    Great Q TYA! Way to keep us moving although my butt was red as hell from all those WWII sit-ups.

  3. Kubota on

    Yep, that girl definitely called us out on lunge form! I think she was looking at Saab. Good Q, TYA. Running the truck is part of Kubota’s #newgreendeal

  4. Swirly (F3 Corporate) on

    1k 5 k baby ! Well done TYA!
    Great job guys way to work.
    See y’all in the gloom…

  5. Vinny on

    Nice change of pace TYA. the TYK was a great 1-2 punch. My grandfather passed away in 2002, but I saw him today in the parking lot after we were finished. Then he drove away in a white truck, or a blue Subaru with the license plate TYA. He looked great!

  7. Upchuck on

    My butt is the #newreddeal after almost 400 WWIIs (my count was somewhere north of 300, maybe not quite 400). To put this in perspective, I could do 1 or maybe 2 atrocious WWIIs when I started F3. I feared the Q would call them. Today was a really motivational experience for me. Yeah, me. And, yeah you guys who have pushed me for several years.

    Nice Q, TYA.