Thursday, November 26
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Slowly, as a Group, and Focus on Form

3

8 Faithful and 1 FNG posted for a humid morning beatdown at DogPile.  Here’s how it went down:

COP: 25 SSH, 15 Merkins, 25 LBC, 25 Imperial Walker, 25 Slow bending Squats

Mosey to Pull-up bars

Abbreviated, Half Murph: 5 x (10 pull-ups, 20 merkins, 30 squats)

Mosey back to Carrillon

4 Minutes of Mary: 20 Flutterkicks, 15 Box Cutters

Mosey to Amphitheater

Declined Plank-o-rama: hold, walk right, walk left, left hand on bum, right hand on bum (repeat 3x)

Mosey to base of pump station

Love Hill-Blimp Style-Dealer’s Choice: lunges, walk out merkins, broad jumps, grapevine (karaoke), bear crawl, crab walk back to the top

Mosey to flag

Roxanne Fail, 20 LBCs, 120 seconds of Roxanne (play Police song and burpee whenever you hear “Roxanne”)

Moleskin:

Welcome Tarzan!  This morning’s workout was especially gloomy.

It was not lost on YHC that Bleeder skipped out as the Pax descended Love Hill…at least he wasn’t bailing altogether…but going to support our F3 brothers in Short Pump.

Cheers to Conspiracy for ensuring we stuck to form.

YHC was proud to lead a group that stayed together as a group through a tough workout.

 

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3 Comments

  1. It was a nice workout DK. Unlike other F3 workouts the group stayed in close proximity the whole time, and that made it fun and a little more 2ndF-ey. And, my lats are really feeling it still today after all of those pullups!

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