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

Just Scouting around

1

3 Davillians came prepared on this sunny and 70 morning (this was confirmed on YHC’s Garmin) to enjoy the beautiful acres of green.

This how it went down:

COP

  • Split Jacks
  • Invisible Jump Rope
  • Merkins
  • Arm Circles

THANG

Scout Run (the lead PAX member runs out 50 to 100 yds then runs back to the PAX who is Native American Running towards him then switch) to the football fields

Four Corners Escalator

Corner 1: 10 Burpees
Corner 2: 10 Burpees, 20 Merkins
Corner 3: 10 Burpees, 20 Merkins, 30 Squats
Corner 4: 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s

Rinse and Repeat with the following

Corner 1: 40 LBC’s, 30 Squats, 20 Merkins, 10 SSH
Corner 2: 30 Squats, 20 Merkins, 10 SSH
Corner 3: 20 Merkins, 10 SSH
Corner 4: 10 SSH

Scout Run to road next to the baseball field

Coupon Fun

Grab a Coupon (large rocks) from the road. PAX completed the following exerices IC

  • 10 Overhead Press
  • 10 Squats
  • 20 Heavy Freddies

Between each exercises the PAX did Bear Blocks (in the bear crawl position, place the coupon on the grass between your knees. Reach between your legs and pull the coupon across the grass pass your head. Bear crawl towards to coupon until it is between your legs again) to a tree and back

Scout Run to the elementary school playground

Pull Up Ladder

First PAX member completes 1 pull up, next completes 2, then next 3, continue rotating till 10. Repeat going from down from 10 to 1

Scout Run back to the SF for Numberama, Namerama, YHC took us out. 

MOLESKIN

Just another day at Green Acres. We coverage about 2.5 miles today to help those participating in the monthly challenge.

The coupons add a new challenge to the AO. Looking forward to see how others will us these in the future.

Glad to have Wheelie back out with the PAX after his trip across the pond.

MC was mainly about Wheelie’s trip and the upcoming vaca for Scully and YHC

ANNOUNCEMENTS

  • First Thursdays in DaVille TONIGHT AT 6pm. Ultimate Frisbee then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
  • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
  • Sunday August 5th is the dry run of the Bootcamp on Sunday’s – Haven’s Gate.  It will be at 7am and end at 8am at Atlee HS. Invite, EH, attend, make it happen. We all know a few who say – “It’s too early” or “I can’t do anything during the week.” Time to go back to them and EH them some more.

SPIT ON THAT!!

 

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