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

Pre Vacation Fun

3

18 brave DaVille warriors (including 7 2.0s!!) say no to the fart sack this morning to take part in a little vacation prep workout.

This is how it went down

Scout Run around the church (2 laps)

COP (ALL IC)

  • Happy Jacks (5 SSH + 2 Jump Squats)
  • Hillbillies
  • Cherry Pickers
  • Freddie Mercury (10 normal pace, 10 fast pace)
  • Dolly’s
  • Dying Cockroach

THANG

Dora 1-2-3

With a partner complete the following exercises:

  • 100 Merkins
  • 200 LBC’s
  • 300 Squats
  • Bonus Round: 200 SSH

Al Gore and Helix Squat for the 6

Mosey to the field

Caterpillar

PAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through after each man goes twice

DMC

From the edge of the gravel Duck walk the first cone (about 10 yards), 5 merkins, crawlbear back to the start. Repeat to the 20, 30, and 40 yard markers increasing # of merkins by 5. Duckwalk-Merkin-Crawlbear.

Mosey to the SF

2 Minutes of Mary

  • Happy Jacks
  • 30 secs of 6 inches
  • Superman

Numberama, Namerama, Wild Thing took us out. 

MOLESKIN

YHC will be on vacation next week and despite his M’s disapproval of Qing another workout this week, he felt he need one more beatdown before leaving.

The PAX came ready to play this morning including the 2.0’s. We set another record with 7 2.o’s posting this morning.

About halfway through the COP, the PAX notice that Hurricane left without saying a word. He later reach out to YHC advising that he was still recovering from a leg injury and turn out he wasn’t ready to return. Hurricane hope you feel better.

Opus broke out in the Tigger song during the caterpillar. I think we may need to rename that exercise.

YHC top a play out of Swirly’s playbook and didn’t include any rest for a 10 count. It felt good to not rest but YHC feels it may have cause to the 2.0’s to wear out quicker as they were walking to the start of the DMC.

It was great to have Chapstick back in the PAX. He has been in swim season all summer so hopefully we have him back at least till school starts back up.

Thanks to the whole PAX this morning. YHC will miss posting next week. Be sure to give those SOJ guys a warm DaVille welcome!

ANNOUNCEMENTS

  • 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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