F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Donkey fun is back!

4

6 donkeys cruised into the elementary school parking lot at 5:28 am for a sunny and 70 meeting of the minds that went something like this…

Mosey around the parking lot twice – once running forwards, once running backwards.

COP All IC – 1 SSH, arm circles, 10 helicopters, 10 don quixotes, 10 copperhead squats.

Mosey to the wall

Donkey Bells

10 donkey kicks, lunge to the middle of the parking lot, followed by an exercise, side lunge back to the wall. Repeat 4 times with the following exercises: 10 halos each way, 20 kettle bell swings, 20 sit-up presses, 20 overhead presses. Freddie mercuries until all complete

Slow mosey around the parking lot.

Donkey Bells Part 2

15 donkey kicks, lunge to the middle of the parking lot, followed by an exercise, side lunge back to the wall. Repeat 4 times with the following exercises: 15 halos each way, 30 kettle bell swings, 30 sit-up presses, 30 overhead presses. Flutterkicks until all complete.

Bear Crawl Merry-Go-Round

Place kettle bells in a mid-size circle. Bear crawl until YHC stopped the PAX. Someone calls out an exercise and do 10 reps. Repeated this 5 times.

NMS:

YHC almost backed out of the Q last night due to a killer headache and stubborn cough. YHC made the better decision to go to bed early and wake up ready. The PAX was ready too.

The initial mosey around the parking was interrupted by two LIFOs. As the PAX approached them, Mudface said, “We should do another lap to punish them.” His wish came true and the PAX repeated the lap backwards. There was some groaning by those who had clocked in their backwards running yesterday at DaVille.

The Donkey Bells set was inspired by a Circus Maximus Q led by HoneyDo a few years ago on Groundhog Day. This sequence provides ample pain and the PAX received their fair share of it. Mumblechatter was light except for Yardsale. He was a on roll and provided enough sports radio analysis for the day. There is no need to tune into sports radio today after his analysis. At one point Mudface said, “Man, are you doing any work over there?”

Mudface and Helix fought through the workout with massive kettle bells and should be acknowledged for their higher level of output. The rest of us pushed through too but with smaller weights. No Idea moved up to 35 lbs and YHC moved up to 30 lbs (thanks to No Idea’s generous offer to let him use his old 30 lb kb).

The morning provided another opportunity to start the day the right way. Every decision to deny ourselves and get out of the fart sack for a F3 workout makes us better and this world a better place. Let’s take that positive energy out into this world and serve someone today!

The Carpenter



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4 Comments

  1. As usual, Carpenter, you laid down a challenge and motivated us to rise to it. Special thanks to Mud Face for pushing me through the last set of presses.

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