Saturday, October 31
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Bear Crawl and Crab Walk Competition

3

Seven of the faithful posted for F3Richmond late-Saturday workout. This is how the workout went down, more or less:

Mosey to the Grassy Knoll:
Slaughter Starter (10 minutes of burpees)

Mosey to the track:
8 x 200m sprints

Mosey around the school to the pullup bars:
25x SSH (Earthworm guest Q)
30x Dolley (DK guest Q)

Jville back on Q:
15x squats
10x merkins
10x OYO pullups (with several doing TRX lat pulls as an alternative)

Bearcrawl up to bus lane (~25 yards)
Crabwalk back down to pullup bars
15x squats
10x merkins
10x OYO pullups (with several doing TRX lat pulls as an alternative)

Plank walk 1/2 way around raised barrier surrounding pullup bar.
Plank walk the other direction to start
15x squats
10x merkins

Mosey to rear softball field.
10x Richard Kimble OYO in outfield

Endurance competition #1:
Line up on foul ball line along right field wall.
Bear crawl along wall as far as you can without faltering or resting.

Endurance competition #2:
Line up on foul ball line along left field wall.
Crab walk feet first along wall as far as you can without faltering or resting.

Moleskin:

The weather was chilly, and a brisk wind made things worse.

The #GridIron PAX is not accustomed to running, and the 200m brought out a few threats of mutiny. During the 7th 200m repeat, Earthworm surged ahead of DK of YHC for 40 glorious yards of high intensity sprinting. DK and YHC knew from past experiences that the surge would be fleeting, and we passed Earthworm about 3/4 of the way to the finish line as he slowed to nearly a walk.

At the end of the workout, we held an endurance competition to see who could bear crawl and crab walk the farthest. DK was the bear crawl endurance champ, crawling the entire length of the softball field wall. YHC was the crab walk champ, crab walking the entire length of the softball field wall in the other direction. Although we rarely compete like that at F3, I think everyone enjoyed it.

Calendar:
– New AO at Mills Godwin HS starting at 0530 Thursday April 7. AO will be a (mostly) dedicated kettlebell / blockparty workout. Bring a kettlebell and block each week unless you are instructed otherwise.

– MM running club starting Monday 4/4 330 pm to 430 PM. See #45MOM backblasts for more info.

– BRR coming up in September. Sign up with TYA. I believe there are still slots with the 12 man team.

– American Society for Suicide Prevention golf tournament is coming up in April (or May) Ask Fudd for details. Two F3 foursomes already signed up.

Prayers for Chum Bucket’s family. Galatians 6:2.

FEBA! Jville

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