16 strong and faithful posted to Dogpile for this perfect Fall morning to break free from the tryptophan comas, work off the turkey, stuffing, pie and other excess and to help YHC celebrate his 38th birthday. It went a little something like this:
Mosey down the road past the field and to the far circle for COP:
- SSH x19 IC
- Arm circles x19 IC forward (10 small; 9 large); then reverse
- DQs x10 Swirly slo-mo style
- Imperial walkers x19 IC
- Merkins x19 IC
- LBCs x38 IC
Mosey to the bottom of the hill for what YHC called .38 Special. 4 rounds of partner exercises. Partner 1 performs exercise at bottom of the hill while Partner 2 runs up the hill to touch the curb of the circle and back. Plank-o-rama between rounds to wait for the six and stay together. Exercises were:
- Burpees x38
- Jump Squats x76
- Merkins x114
- Box cutters x152
Mosey down and around the back of Dogpile to the base of pipeline hill. Pause under the street light for a Swirly-type “10-count” – Merkins x19 IC and Flutter Kicks x19 IC.
Mosey past the Pump House and up to the bridge for .38 special bridge-style. Start at the first lamp-post and perform 2 burpees at each lamp-post all the way across the bridge for 19 lamp-posts. At 19th lamp-post perform 2 burpees and 2 merkins then return to the beginning of the bridge performing 2 merkins at each lamp-post. Plank up and Al Gore waiting for the six.
Mosey to brick house for 38 donkey-kicks.
Mosey back to the SF and perform 10 Merkins OYO.
COT – Number-rama; name-a-rama and YHC took us out.
What a great morning to join my F3 brothers for a beatdown to get the blood flowing, feel alive and get stronger. As I said in my prayer, I am so thankful for all the many blessings the good Lord has given me, including bringing me (through Rosie’s headlocking) into the F3RVA family. It truly inspires me to be a better man every day, and not just physically. My outlook on everything has changed. I feel better about myself than I have in a long time. I attack every challenge with renewed confidence. I handle my stress by looking forward to working out each morning and enjoying the fellowship with all of you. And, I am more patient and focused on enjoying every minute with my kids. It is all about perspective and F3 has changed my perspective tremendously in just 9 months. Thank you all! I am grateful.
Enjoy the rest of your holiday weekend. I hope you are able to spend time with friends and family and enjoy doing what you love this weekend. I know I will.
Continue to attack and own every day as men of F3 RVA!
No more Gumbo for you!