Thursday, October 29
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Red Sky in the Morning

5

Five undaunted warriors shook off the lure of the post-Mother’s Day fart sack and assembled for a pre-dawn beatdown at The Batteau.  Here’s how it went down:

COP
SSHs x 20
Imperial Walkers x10
Some kind of crazy yoga-ab stretch x 5 seconds
Don Quixote x10
LBCs x25
Flutter Kicks x20
Mercans x10

Mosey to Lake
Lake Loop x 3 rounds, perform 4 exercises at intervals around lake
Mercans x20
Squats x20
LBCs x20
Dips x20

Individual Triple Check
Hill Repeats
5 burpees at top of hill
20 incline mercans at bottom

Reclimb the Hill
Backwards run to each lamp post
Reverse crunches x20 at each post

Stone Path Crawl
Bear crawl on Stone Path
Mercans at each step 5, 10, 15, 20

Step Ups x10, 15, 20
Rosalitas x 20, 30, 40

Number-rama, Name-a-rama, YHC took us out.

Moleskin

Monday morning at Batteau never fails to infuse the week with solid energy.  With sunny and 70 weather and a red-sun rise, Batteau delivered again.

YHC enjoyed catching up with Wedding Singer on the loop run.  Great to see you out there for a boot camp.

YHC apologizes to Flipper.  Traditionally, F3 has been a place where most PAX try to leave work behind.  YHC fears that the popping of his back during reverse crunches may have been taken as a non-verbal solicitation of services. YHC will ask his back to crack quietly in the future.

Good luck to Swirly’s 2.0s in their softball game this week – way to make it to the state tournament.

One final note: Swirly smoked the 3 laps around the lake – well done.  Nice to see you back at or close to full strength.

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5 Comments

  1. Nothing like a beatdown to knock the rust off an over indulgent weekend…takes usually the first half to get the blood flowing away from my stomach to other vital organs. There is no other group I would rather feel like crap with on a Monday morning… new super power for Bleeder… backwards running up hill… crushed it brother…

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