Wednesday, April 24
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»»Freddie Mercury was alive and well at NoToll this morning

Freddie Mercury was alive and well at NoToll this morning

8
By on Richmond, VA
  • When: 10/11/2016
  • QIC: Gumbo
  • The PAX: McRib, Rosie, Flatline, Ricky Bobby, Honey Do, Doner Kebab, Johnsonville, Lug Nut, Mr. Roper, Viral, Flashdance, Toga, Wedding Singer, EF Hutton, Peaches, Crab Cakes, Flipper, Wilson, Gumbo

19 strong and faithful F3 beasts posted in crisp October morning air for a beatdown that went a little something like this:

Mosey to fields and 2 laps around the fields to take care of the daily mile for those participating in the challenge.

Circle up in the parking lot for COP:

  • SSH x25 IC
  • Don Quixote x10 IC
  • Imperial Walkers x15 IC
  • Hillbillies (Jville hop optional, except for Jville) x15 IC
  • Copperhead squats x15 IC
  • Merkins x10 IC
  • LBCx x25 IC
  • Flutter Kicks x25 IC
  • 10 8-count body builders OYO

Mosey to the pavilion for dip and derkin Lindsays.

Partner up along the sideline of the field for a little partner chase. Partner 1 lunges across the field while Partner 2 performs 3 Burpees and then sprints to tag Partner 1 and flapjack.  On the way back across the field switch to bearcrawls and 5 merkins.

Mosey to basketball courts for partner suicides – Round 1 – straight suicides while partner does box cutters.  Round 2 side-shuffle suicides while partner does Freddie Mercuries.

Finish with a merkin/plank Ring of Fire – 5 merkins then pass and 5 merkins at the end together in cadence.

Back to the flag for COT, number-rama and name-a-rama, then YHC took us out.

NMS:  The Fall air was in full effect this morning and it was glorious.  Wilson felt right at home with most of us joining him and wearing long sleeves.  The PAX worked hard today with a fair amount of running and a focus on the arms after Rosie’s No Glam workout put a hurting on YHC’s legs yesterday.  The best part was the Freddie Mercury salute kicked off by Toga and joined in at random times by many of the PAX – nobody here is winning the Voice anytime soon, but that shouldn’t stop us from belting it out.

Strong work this morning gentleman, it was fun.  Thanks for letting me lead.

No more Gumbo for you!

 

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8 Comments

  3. McRib on

    Great Q Gumbo!

    My shoulders and triceps are feeling it after that dip to derkin Lindsay.

    Thanks for leading!

    McRib

  4. Toga on

    I’ve tried to get the PAX to join in on Bohemian Rhapsody a couple of times. I’m honestly not sure why it worked today. It should be obligatory when Freddy Mercurys are called.

  5. Honey Do RVA on

    Good Q Gumbo. I learned some things this am in the gloom: Flatline does own a shirt WITH sleeves, the slick fields of NoToll make bear crawl dangerous, and most importantly I don’t know what Lindsay did to you Gumbo but between 50 box jumps and then derkins/dips this morning no need to take it out on the PAX.

  8. Viral on

    Nice Q Gumbo! At least we stayed warm the whole time!

    I just want to point out that Toga took the opportunity to praise my Bear Crawling although he did include the caveat that it was good for an arthritic bear.

    Crab Cakes good to see you visit again! Come back any time your travels bring you up from SC!!