F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

#45MOM: Pharoah Bleeder I has PAX build a Pyramid

5

Sixteen of the faithful, plus one FNG, posted at Mary Munford Elementary School.  Bleeder planted a shovel flag and commenced to induce Gloom.

THE THANG:

ramses5  Bleeder on Q:

Mosey around school building counterclockwise to northwest corner of premises:

COP
Quick disclaimer
20X SSH
15X Werkins
15X Knee Bends
20X Imperial Walker
25x LBC

Bleeder awarded Orville with the restrictor plate.

Mosey to soccer field.

THE Pyramid
OYO
10 Burpees
Run Loop around Soccer Fields
PLANK UP TIL EVERYONE IS DONE.
20 Burpees 20 Merkins
Run Loop around Soccer Fields
PLANK UP TIL EVERYONE IS DONE.
30 Burpees 30 Merkins 30 LBC
Run Loop around Soccer Fields
PLANK UP TIL EVERYONE IS DONE.
40 Burpees 40 Merkins 40 LBC 40 Squats
PLANK UP TIL EVERYONE IS DONE.

Johnsonville on Q:

Mosey to back of school building.

4 x Triple Check
(teams of 3 with 1 sitting in peoples chair, 1 planking, and 1 sprinting to tennis court fence and back)

Mosey to entrace on the west side of school building.

Chiabatta dips on benches around trees (cut short after 6 sets due to time).

MOLESKIN:

Lug Nug aided the PAX today by lending a tire off of one of his race cars as a restrictor plate to be carried by a member (or by members) of the PAX as the Q deems appropriate.  Bleeder awarded Orville the restrictor plate today in an effort to tamp down Orville’s speed.  Orville seemed rather unaffected.

Donning a virtual nemes, Bleeder had the PAX build a virtual pyramid out of actual burpees, merkins, LBCs and Squats.  By my count, 100 burpees is a new record for @F3Richmond, and the PAX, although hurting, seemed pleased to raise the bar.

Great job men! See you in the Gloom.  -Jville

Next workouts:

  • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
  • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park
  • #F3Richmond_Thanksgiving_Convergence (boot camp) – Thursday, 7:00 am at Mary Munford ES (Special Guest OBT on Q)

 

 

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5 Comments

  1. Sore today, but a good sore. I aspired to add the merkin into the Burpees but only made it through the first two rounds of the pyramid with that. I think I saw someone do it the whole way through, and whoever that was (Lunatic Fringe maybe?) is a beast!

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