F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Please enjoy an opening act by Hardywood…Gumbo will be fashionably late…

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13 veterans escaped the fartsack (YHC just barely) to post on this gorgeous Saturday morning at Dogpile for a little beatdown inspired by our F3RVA brothers who are killing the BRR.

COP – Opening Act – presented by Hardywood…. YHC arrived for LBCs and merkins.

Time for the main event:

Mosey to the amphitheater for an ode to the 36 legs of the BRR.  Starting from the bottom ascend the 18 steps with 2 box jumps on each step.  From the top, descend with 2 Burpees on each step.  Plank for the six.

Mosey to the Carillon for the first round of 11s for Team 1:  At the flower pots, 10 merkins, run up the left steps and 1 box cutter at the top of the Carillon, run down the right steps back to the flower pots and 9…2….Al Gore for the six.

Mosey to the field for the second round of 11s for Team 2: 10 2-count mountain climbers (for our Mtn Goat brothers) and 1 LBCs, run to the other side, 9 & 2…  plank for the six.

With the gloom lifting and enough light shining through, Mosey to Love Hill and gather about 1/2 way down and pair up for Love Hill.  Exercises were Polar Bears, Lunges and Broad-Jump Burpees.  Runner goes up to gate and back.  Al Gore for six.

Circle up around outside of circle in front of amphitheater for Boo-yah Merkin  Ring of Fire – bear crawl to meet  your partner in the center, perform 10 Boo-Yah Merkins and crawl-bear back.  Al Gore while awaiting your turn.

Traditional Ring of Fire with 10 merkins each…flair encouraged.

5MOM with Flutter Kicks, Freddie Mercuries, Rocky Balboas, Hello Dollies, American Hammers

Mosey back to the Flag – number-rama, name-a-rama and YHC took us out.

NMS:

YHC closed his eyes late last night with an alarm set for 0500 (or so he thought) and grand ideas of securing the AO Swirly-style, knowing that Big Blue would not be there.  YHC even planned on sending a picture of secured AO to our BRR brothers.  Best laid plans…

So, YHC popped out of the sack and looked at the clock…0538…I looked at my watch (aka, my alarm)…0330..WTF?  OH SH*T!  Thank goodness for no law enforcement on my way to the AO.  I arrived 4 minutes late.  Thankfully, Hardywood grabbed the bull by the horns and lead the PAX into COP.  Upon arriving and finding the PAX, YHC jumped in and took over…thanks Hardywood – check’s in the mail for being my opening act.

The PAX knew from the first exercise that BRR was on YHC’s mind.  We were sending good vibes to our Mountain Goat brothers as they finish up their final legs strong.  We hope everyone is doing well and feeling strong!

Announcements:

  • ReeseStrong 5K next Saturday.  See Phonics for sign-ups — Crab Picking at Circle K’s afterwards
  • Convergence 9/30 at GridIron — workouts at 0600 and 0700.  Come early and stay for both…BRING A FRIEND!

Strong work PAX.  Thanks for letting me lead.

No more Gumbo for you!

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