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

WDog Roulette

1

A magnificent 7 showed for Punishment today.

COP

  • SSH
  • Don Quixote
  • Imperial Walkers
  • Russian Soldiers
  • Helicopters

Mosey back to the playground three sets of AMRAP pull ups and PLTs.  Go as slow as possible for the negative drops to get full extension.

Pac Man! – Using the blacktop, the two ghost plant themselves in New England and Southern California and chase down the Pac Men coming from the base line.  Pac Men bear crawl.  Ghosts crab walk or crawl bear.  We did three rounds.

Dora – 100 Box Jumps, 200 Derkins, 300 Flutter Kicks – long run down to the bus loop and a full lap around.

Honeymoon Suite – Diamond Merkins, APDs, Monkey Humpers, Pickle Pounders.

Dealer’s choice Mary – Freddie Mercuries, Copperhead Squats, Box Cutters, Reverse Crunches, American Hammer

Saab took us out keeping us grounded in what is important and how F3 brings that to focus.

NMS:

Still injured, Saab showed up for the workout.  I now know what a one legged SSH looks like.  It was about this time in the COP that all four of the Pax wearing a F3 shirt were in fact all wearing the WDog shirt.  I guess when everyone was rooting through their piles of black workout gear this morning, this is the shirt that came forward from the chaos.  What are the odds?

Swiper did a great job leading Copperhead Squats.  I think he is ready for VQ week sign up.

Post workout discussion centered around the remaining C-ville launch dates and how fine the local brewery is up there.  Well worth the trip as well as an opportunity to meet some great Pax and help get things going.  See Labrat for details.

Upchuck has a golf tournament coming up August 8.  Its for a good cause and will be a great time.

Lockjaw

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1 Comment

  1. Nice workout LJ. I appreciate you periodically checking in on me. Although my knee had a dissenting opinion, all other body parts were well spent and happy to work out with such fine crew.

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