F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

DORA, DORA

2

Seven loyal PAX posted to #StinkHill despite our Nantan being down range and losing his clown car from the peninsula.  The F3 Hampton Roads Weather App is still holding strong with a beautiful day in the neighborhood of 75/Sunny.  Here’s what we did:

Warmarama: 20 SSH (IC), 20 IW (IC), 20 shoulder circles (10 fwd and 10 back, IC)

The Thang:  The PAX set off at a mosey around the lake, heading away from the hill.  Half-way around, we stopped in a field and partnered up for some DORA action. Partner 1 dropped to do merkins while partner 2 sprinted 50 yds to the other side of the field and then back to swap out.  Goal was 100 merkins between both partners.  Any pairs that finished early held front leaning rest waiting on the six.  Next set was 200 squats per pair, again while sprinting 50 yds down and back, holding Al Gore waiting on the six.  The third set was 300 LBCs and holding six inches while waiting on the six.  Once all sets were complete the PAX continued their mosey around the lake, stopping at the 3/4 mark for 20 merkins IC and 10 flutter kicks IC.  Continue to mosey to the picnic tables 7/8 of the way around the lake for DORA 2.0.  This time, the PAX dispensed with the pairs and each PAX had to reach the goal number solo.  The first exercise was five sets of 10 dips with a sprint 25 yds down and back between each set.  Second was 10 lunges (5 each leg) for 5 sets, followed finally by 5 sets of 15 LBCs each with the 25 yd down and back between sets.  Thoroughly gassed, YHC led the PAX back to the shovel flags for some Mary, dealer’s choice which fell out as follows: 10 diamond pushups IC (Mentos), 10 box cutters IC (Priorities), 30 narrow arm merkins IC (Scully), 10 burpees OYO (Half Life), 15 Carolina Dry Docks OYO (Triple Option), 10 Mountain Climbers IC (Deflator), and finally 10 American Hammers IC (YHC).

COT:  This past week YHC’s M had major stomach surgery and so spent two days in the hospital and is taking two weeks leave of absence from work, leading to YHC thinking a lot about how short life is and how precious each moment that we are given is.  I just wanted to take a minute to enjoy the weather and the friendship and fellowship that F3 has provided for me.

Moleskin:  Announcements this week included yet another plug for the Colonial 70. F3HRVA currently has a team of 5 and we need one more HC to round out our team.  If you are not yet ready to do some running with us, don’t worry! You have an entire month before the big event on 29 APR!

Also, this week is the HDHH led by Half Life for a pub run in downtown Norfolk.  See his pre-blast for all the details.  It should be a blast, and don’t forget to run responsibly!

That’s all for now. SYITG.

Screen Door out.

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2 Comments

  1. Great to be reacquainted with the other side of the lake after attacking the hill the last few weeks. Gotta get those miles in for the C70 and to get ready for April’s Quad P, 1 mile a day!

    Great Q Screen Door and prayers to your M for a fast recovery.

    See you all for our first two-a-day Wednesday for #BearCountry and #HDHH!!

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