Wednesday, December 2
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Workout 1000 – Sounds easy enough!

3

We started in the rainy gloom on this cool morning.  12 Pax took on the mid-week beatdown.  They started off bright eye with laughter and jokes full of energy and ended with laughter and jokes dripping with sweat and groaning.  This is what I love about F3.  It’s all about pushing yourself to be better and these men did that today.  It was also good to have two F3 brothers from VA join us this morning.

I shared the disclaimer and it was GO Time!

Warm Up

  • SSH x 15
  • Cotton Picker x 15
  • Merkin x 15

The Thang

Due to the rain, we did an indian run to the playground shelter. Here is where the fun began.  We broke out into two teams and the Team 1 competed against Team 2 with a jump rope contest to 100.  Two Pax would see who could get to 100 first while the rest of us did the following exercises: Burpees, Diamond Merkins, Reverse Lunges, Leg raises, Seal Jacks, Superman, Mountain climbers, Prison squats plank pushups and terminators. If your team lost than you had to go out in the rain and do pull ups while the winners stayed dry and planked.  This was round one.

Round Two

The warm up was over and we did a repeato x 2 with 10 seconds in between each exercise.

Round Three

  • 50% sprint up the high followed by 10 LBCs
  • Quadraphelia up the hill

Mosey back to Mary 

Mary

Low fludder x 10

X’s and O’s x 20

Leg Circles with partner x 20 reverse 10

Plank Jacks x 30

Announcements

#SpeedforNeed race on July 7th in the evening

Wilson has the Q on Friday at Comanche

Moleskin

We missed a few of our regulars to due to vacation and traveling for work.  Safe travels to them.  Get well soon Genie and Tugboat.  We miss you guys out here.

In case you missed it.  We tried out Wilson’s virtual girlfriend… You had to be there:)

Churchill broke the record for the longest 10 count.

It was an honor to lead the Pax this morning.  Continue to be the light in the world!

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3 Comments

  1. Dirty Martini-my legs are smoked. That hill is just brutal! Glad we performed Wilson’s wife and I will be bringing Wilson’s virtual girlfriend to RVA! Looking forward to leading this group of great men Friday!

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