F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

A Butterfly Emerges

5

3 Warriors rose to greet the dawn of a new day.  It went a little something like this.

COP: IC- SSH X 20, DQ X 10, IW X 20, LBC X 20, FM X 20, M X 10

Cecil’s Ladder – There are 12 lamp posts the circle Forest Hill Pond.  At the first post start with 1 jump squat.  Second post 2 jump squats, etc.  After completing an exercise at the twelth lamp post, make your way back to the start stopping at each lamp post and working your way down the ladder.

Cecil’s Ladder Round 2 – On the way out Hello Dolly with an audible called for on the descending return trip back of Merkins.

Hill of Ill Repute – Complete a combo of running (forwards or backwards) and 5 declining (facing down hill) merkins at each lamp post.

Mary – WWII SI IC X 20, Six Inches IC X 20

Moleskin – The only way the YHC we be in attendance is to sign up for the Q.  The fartsack force feels particularly strong on these days.  This morning was dominated by the strong work of Bootleg.  What has happened in the past few months is something to be admired and to set an example of us all.  This was a tough workout this morning that Bootleg would have really struggled with during his first few weeks of F3.  He was right in the thick of it today.  Absolutely incredible and TClaps to you brotha.

News:

The one year anniversary for Hampton Roads is coming up.  Keep in eye on their backblasts for dates and times.

Our brothers to the west in CVille are looking for some support at a 4 Mile race in their fair city in the coming weeks.  Keep an eye on their bb for specifics.

Upchuck thinks Dogpile is too easy.  He says it’s like the Princeton of working out.  The sweaty Knight of Cambridge is introducing the Double Dog on Saturday October 21st.  See him for details and schedule your appointment now with Flipper for October 23rd. #laser

 

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