F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Lightening Rod

4

Four hardy souls rushed into the storm, did not oversleep their alarms, and proceeded to perform something they would sternly advise their children to avoid – slinging a metal ball high in the air during a thunderstorm. Here is how they did it:

The Thang

COP

Neck circles x 10 each way IC

Arm circles x 10 front, back, sideways, IC

Hip circles x 10 each way IC

Copperhead squats x 20 IC

Shoulder stretch (Fudd’s wife) followed by Wilson’s Wife to straight-armed pickle-pounders (IC x 10), repeat with pickle-pounders x 6

Merkins with hands on kettlebell x 5 IC

Two hand kettlebell thrust x 5 IC

Put above two exercises together for KB burpees x 5 OYO

 

Ring of Fire

One man does three KB burpees while everyone else does KB swings; three times around the circle

 

Jacob’s Ladder

Pair off and each pair takes their KBs to opposite sides of the track. Perform one KB burped; partners go back-to-back (note carefully, No Idea) and shuffle to meet the other pair in the middle, then return for two KB burpees; repeato to seven KB burpees.

 

Stations Around the Track

Three men spread out along the track. One man does KB swing, one alternates halos/sling-shots, and one does goblet squats. Fourth man is runner, relieving the next man on the track who then proceeds to the next station. Continue for a complete loop.

 

Boat-Canoes (x 10?)

 

COP#2

American hammers with KB x 5 IC

Snatch x 10 each arm OYO

 

Stretch Medley

 

Numberama, Namorama, No Idea took us out

 

NMS

The crew this morning showed true grit. Not only was it pouring rain and lightening, but Spit I think was still not fully cleared from heatstroke after (during?) the Army 10-miler last weekend. While we learned of Spit’s NDE, The Carpenter rolled in, and it was officially time to begin exercising. What YHC intended to be a challenging workout of traditional KB and bootcamp exercises with some slight twists, the PAX crushed. During boat-canoes the plan was to continue until someone cried “Uncle” – and then do a few more reps (thus, the above-featured movie clip). After what felt like forever, without hearing so much as a grunt, YHC finally caved and asked if anyone was tired; one nameless PAX affirmed, so we completed another round and then moved on. Everyone looked strong. Congratulations to No Idea for completing his first workout in a hard rain; sounded like this might have been preferable for him. As always, it was a pleasure and privilege to lead this group.

 

Announcements

Hampton Roads F3 will host a convergence on November 11th at 7:00 AM.

 

Others? (YHC did not write these down.)

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4 Comments

  1. BYOK, if you wish, to Double Dog October 21.

    1st Hour, 1st F at 6 am.

    2nd Hour, 1st F at 7 am.

    1st Hour, 2nd F at 8 am.

    Repeat 2nd F until PAX or M calls time.

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