Wednesday, August 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Dry at No Toll??

7
  • Where: No Toll
  • When: 5/17/16
  • QIC: Ricky Bobby
  • The Pax: E.F. Hutton, Isle 5, Wilson, Shooter, Lugnut, Doner Kebab, Wedding Singer, Swirly, FlashDance, Gumbo, Rosie, Honey Do, Johnsonville. Ricky Bobby

14 posted for a dry start to a wet day!

The Thang:

Short run towards the park entrance and then upstream jog back past the flag to the curbs.

COP: Don Q’sx20, SSHx20, dead leg lift (toy soldier), 5xsmall arm circles, 5x large, 10x Durkin on the curbs, 10x backward plank dips

Mosey to fields for The Beast

round 1 Lunges, round 2 Merkins, round 3 Bear crawl, round 4 Bunny Hops, round 5 Burpee, round 6 LBC.  Elbow planks while collecting pax.

Mosey to parking lot for double check.  Pair up and one pax pole smoker’s while the other takes a lap. 2x

Mosey back to field for a quick Ring of Fire.  5 LBC while the pax holds in LBC position.

Mosey to flag for 30 seconds of Merkins.  Every second counts men!

COT: YHC lead us out in prayer

Announcements:  Hill Run Wednesday evening with Honeydo. 5:30. Beers to follow. see pre-blast.

Great work men! Thanks for the opportunity to lead. The heavens held back this fine morning and we enjoyed the soft grass for a change.

 

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7 Comments

  1. Swirly (F3 Corporate) on

    Well done Ricky Bobby !!
    Good job guys way to work.
    Hope that back is better today Wilson…

  2. Honey Do RVA on

    That beast was tough, happy we could use the grass for a change. Nice work Ricky Bobby!

  3. Looked like a solid beatdown by Ricky Bobby. Never do I want to be a bystander again. Back still out! I’ll be back soon.

  4. Thanks again RB for a great beat down. The beast is always a butt kicker!!! thanks for leading

  5. Nice work Ricky Bobby my favorite part was the plank at the end. The rest was BRUTAL. Well done!