Wednesday, October 21
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Defending the home turf

10

With an elite group of Southsiders, aka the Army of Northern VA, dispatched across the James to wage a campaign on Daville 8 other regulars and 1 FNG posted to NoToll. 70 degrees and rainy at the start, but when is it not raining at NoToll?

Mosey to parking lot for COP and disclaimer: 25SSH, 20 IWs, 10 Merkins, 20 Flutterkicks, 15 DQs, 10 Burpees.

4 laps around parking lot- Sprint 1st leg, jog remining 3, increase sprint section each lap until sprintin whole thing.

Mosey to benches- 3 sets of: 15 Derkins,  10 Step ups RL, 20 Dips, 10 Step Ups LL. Partner up for PLTS – 4 sets of 20 each. Then 20 Derkins OYO.

Mosey to bleachers for Chiabattas- Muscle Ups and bench kicks. Mosey to Basketball court-

Run to mid court, 5 Burpees, run to end of court, 10 burpees. Bear Crawl to mid ct, 10 close grip merkins, crawl to end of ct, 10 more merkins. Circle up for some Mary-

APDs, Hello Dollys, Freddy Mercurys, American Hammers. COT

NMS- Welcome Peaches, way to post on a rainy morning. Glad that Hardywood could at least LIFO to show you the ropes.

Strong group this am. Lots of Ab work between elbow plank, PLTs, and bench kicks. Hey, YHC needs to get ready for the beach. Wedding Singer was pushing through a sore back like a champ.

The PAX did play on the fields, defying the Campos sign. Peaches naming went very quickly and Wilson was pleased with the outcome.

Again once we started the PAX didn’t even notice the rain, just dove right in.

Announcements- See Flashdance about Festy 10k, but note do NOT each the brownies at the finish line.  New possible Sunday AM boot camp in the works, see YHC or Swirly with AO suggestions.

 

 

 

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10 Comments

  1. Solid work in deed. I am happy to report that DK, Rosie and I survived our adventure in DaVille, but Helga is yet another of Rosie’s spurned ex-lovers fixated on punishing all of F3 for Rosie breaking her heart.

    See you fellas back at NoToll next week for Buzzkill’s VQ, I think?

    • I always thought these ladies of Rosie did him wrong, rather than him leaving them. Songs like Helga is a B either way. Way to put a whoopin’ on them Daville boys

  2. Honey Do loves him some elbow planks. Great Q! Welcome Peaches!! Great showing at No Toll and just remember you are often judged by the company you keep, so I might try to distance myself from that Hardywood cat, bad seed really . Really glad to have you, Flip Dog out.

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