Thursday, October 29
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

He Ain’t Heavy…

3

Seven hearty souls braved the overnight storms and emerged through the gloom for YHC’s virgin Q.

A brief warm-up mosey brought us to the edge of the soccer fields for the COP:
SSH x 25
Imperial Walkers x 25
Hillbillies x 25
Don Quixotes x 15

Mosey over to the east end of the fields and form two-man teams.
Buddy Carry (Fireman or Piggy Back) to mid-field, Run to west end, 100 Flutter Kicks as a team;
Buddy Carry to mid-field, Run to east end, 100 LBC’s;
Run to monkey bar traverse then to the dip bars for 100 Dips as a (2 man) team.

Run back to east end of fields and form three man teams.
Max set of Australian Pull-Ups.
Two-man buddy carry to mid-field, Run to west end, 120 Merkins as a team.
Two-man buddy carry to mid-field, Run to east end, Max set of Australians.
Two-man buddy carry to mid-field, Run to west end, 120 Flutter Kicks as a team.

Break into one four man team and one three man team.
Four man team: Three-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Three-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.
Three man team: Two-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Two-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.

Four man team: Three-man buddy carry to mid-field, Run to west end, 120 Merkins as a team. Three-man buddy carry to mid-field, Run to east end, 120 LBC’s as a team.
Three-man team: Run to monkey bar traverse then to the dip bars for 100 Dips as a (3 man) team.
Switch teams and repeat above.

All return to east end of field for 10 quick Freddie Mercuries before we mosey back to the flag and COT.

Moleskin:
Lots of quality work this morning. I appreciate the lack of mumblechatter as we tried out a few new moves. The PAX rose to all of the challenges admirably. I briefly “lost” two
over-achievers (Marv & Spotter?) after sending them out for an extra lap while the remainder of the teams finished up their dips. Fudd tracked them down and we were able to continue as a full team. Start with 7, finish with 7, I always say.

Special welcome to Spotter, an experienced F3’er from Charlotte who has relocated to Richmond and will be joining up with us.

TYA joined us for the COT. Good luck to our BRR participants this weekend. The group leaves Richmond at 11a and kicks off their first leg at midnight tonight.

Hard workout this morning. Well done.

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