Wednesday, October 21
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

New exercises @ SOT! Introducing Hand Circles!

6

The 9 who posted today enjoyed exactly what the forecast predicted. A chilly 75 degree breeze at #SOT!

The Thang:

Mosey to front of school:

25 SSH

20 Alternating Shoulder Taps (NEW!)

15 Don Quiote

10 DIve Bomber

Mosey aroud school to the main field

Four Corners Escalator (NEW!)

10 Merkans, 20 LBC, 30 SSH & 40 Travolta’s (NEW!)

Reverse and go down escalator. (NOT NEW that Conspiracy debated this was not going down…..)

Circle up for Ring of Fire (Dealers choice edition) 10 reps of each

Assorted exercises – PAX to you left decides the exercise and no exercise can be repeated. With a bonus round (all PAX does exercise)

6 Minutes of Mary

Dr. W (NEW!)

60 Second Plank

Russian Twist

Cross Leg Lift

The Moleskin

YHC was excited to try some new exercises today. We received a bonus during the Ring of Fire when Ricky Bobby introduced Hand Circles! Next up are ankle cirles!

Ankle Circles

Lug Nut convieniently positioned himself away from Conspiracy. Odd ’cause I thought Conspiracy went easy on YHC.

Chum & Bleeder had a burst of energy and were trading the lead during 4 corners. Wedding Singer & Splinter have taken the spirit of Conspiracy and are holding us all accoutable on our form. Some discussion on Splinter being twice the man…….literally.

Ok, if you don’t have the F3 App yet, GET IT! TYA is leading a run tonight at 5:30. He will hydrate you.

App

Have a great day!

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6 Comments

  1. Wedding Singer on

    Great job Wilson. Very entertaining workout. Especially the new Dr W (?) exercise that you and Mrs. Wilson ‘practiced’ before implementing.

  2. Thanks for pointing out that Conspiracy went to the track. Nobody likes the “overachiever”. Just like a government official, interpreting the directions to suit themselves. LOL Conspiracy sets the bar high. Gonna practice my special new burpee. @ Wedding singer, I’m planning on mastering the Dr. W!

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