F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

It’s all in the A’s & B’s

3

The PAX was 3 strong on a cool crisp morning entered the gloom.
The Thang
Mosey around the school to the baseball fields
COP
13x Air Squared
21x Alabama Ass Kickers
10x Alternating Shoulder Taps
20x American Hammer
20x Ballerinas
Mosey to the track
Bojangles Biscuit
2 laps – sprint straight, mosey corners – rinse and repeat the opposite direction for a cool mile.
10x Bobby Hurley’s each lap
Mosey to track hill
Bearway to Heaven (+ ascending curb crawl)
Bear crawl up hill and jog down, increase by 1 burpee each time, up to 13
Mosey to gym side of school
Ascending Testicles
10 derkins at 15 degrees
10 derkins at 45 degrees
BTTW
COT

Moleskin
Without the moon in site the gloom was VERY dark once again.

YHC created the workout based solely upon exercises listed in the A’s & B’s of the F3 website. This was a nice change of pace from the traditional COP and core workout. Only issue was remembering the names of exercises YHC had only practiced and not yet executed. Still Weinki free!!!!

Surprise guest Mini Me (N. Charlotte) & Swirly graced SOT with their power packed energy level. Mini Me is especially impressive on the BTTW. He explained his skillful craft has come with many tumbles over the last couple of years.

Swirly of course brought the steady driven performance YHC has come to expect. His knees are still bothering him after the BRR, which may explain the reason he did not lap me during the mile run. Get better Swirly.

Have a good one guys, See you next time!

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