Saturday, November 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

DORA 1-1.5-2-3

7

11 Faithful and 1 FNG posted for a glorious NoToll Tuesday.  Jville planted the flag and EF took the helm.  Here’s how it went down.

The THANG

Mosey to back parking lot for warmup COP

COP

  • SSH
  • IW
  • DQ
  • Arm Circles F&B
  • Mountain Climbers
  • Burp & Merk – Burpee (1 Merkin), Burpee (2 Merkins)….Burpee (5 Merkins), repeato in reverse

4 CORNERS RUN

  • Sprint x 1, Mosey x 3
  • Sprint x 2, Mosey x 2
  • Sprint x 3, Mosey x 1
  • Sprint x 4

Mosey to back soccer field

DORA 1-1.5-2-3 (Partner 1 exercise, Partner 2 run across field and back)

  • 100 x Merkins
  • 150 x Dips
  • 200 x LBCs
  • 300 x Squats

MUSCLE UPS – Intervals of 30ish seconds x 5ish rounds

Mosey back to basketball courts

MARY

  • Alphabet
  • APDs
  • Cross-Leg Leg Raises

BURPEE SHUFFLE

Mosey back to shovel flag

MOLESKIN

With the clock ticking down to the final hour and no Q on the sheet for NoToll, YHC was nominated by Lab Rat to step up to the plate.  YHC put on the war paint, strapped on the red bandana and it was on.

As YHC’s watch displayed 0530 and the PAX numbered 11, YHC’s mind raced while moseying to the back parking lot with exactly how he would adjust the beatdown accordingly. Thankfully Flashdance appeared from the shadows to round out the PAX and save YHC’s plan.

A big F3 welcome to Soccer Mom and kudos to Shooter for recruiting the youth soccer circuit Monday night.

Rosie rolled in Sippy Cup style, logging an extra mile on the front and back end of the beatdown.  Great work.

And great work to all, as the PAX kept it going hard and fast with very few breaks in between.

It was an honor to step out front and lead once again.

COT

ANNOUNCEMENTS

Great Job Flashdance at the Devil’s Backbone 5K w/ additional F3 beatdown.

Flashdance has Q next Tuesday for NoToll.

Sorry I missed the others.

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When EF Hutton speaks, people listen.

7 Comments

  1. Johnsonville on

    Nice Q, EF Hutton! If I had to Q again this morning I was going to punish the PAX (OK really myself) with an Old Glory. Hmm… I do feel that coming on at #notoll.

  2. Starting off with 4 corners was way too much running for me after the gold (and beverages) yesterday. Was hoping for some bear crawl instead…

  3. Great Q, EFH. Those Burpee-Merkins got the heart-rate up quickly. Pleasure teaming up with you for the Dora also. But most of all, thanks for stepping up and delaying Old Glory…at least for another week.

    Welcome Soccer Mom. Hope to see you back soon — in the obligatory mini-van of course.

  4. Good job EFH! In his reply to my apology email, Old Glory was mentioned. Sounds like it was a near miss for pax? How much worse could Old Glory be than what looks like a pretty busy beatdown?

  5. Way to step up to the Q EFH. The 1.5 of Dora caused some unexpected arm failure after the merkins. Maybe you’ll get some of that missing bear crawl later this week Honeydo.

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