F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Frosty Cars, Shaving, and Dodging Traffic

7

7 brave Davillians said no to the fart sack and yes to the cold weather for another addition of a Tuesday morning beatdown.

This is how it went down

COP (all IC)
SSH, Imperial Walkers, Merkins, LBC’s, American Hammers, Arm Circles

THANG

Mosey to the entrance of Atlee HS

Merkin Loop
Mosey down the service road while stopping at every light pole to complete 5 merkins (21 light poles in all). Al-Gore-A-Rama for the six

Mosey to the Cool Spring ES bus loop

Ascending Curb Crawl
Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, rinse and repeat till 10 Derkins

Dora 1-2-3
Partner up, first partner runs a lap around the bus loop while second partner completes exercises then switch. Exercises were 100 WWII sit-ups, 200 squats, 300 LBC’s.

Bataan Death March (aka Burpee Catch Us if You Can)
PAX lined up for an Indian Run back to the SF. Last person drops and does 5 Burpees then sprints back to tag the next person and continues to the front. Next person stops and completes their Burpees. Each PAX member completed 2 set.

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

MOLESKIN

YHC learned a few things this morning:
-Yard Sale shaves before coming to the workout (we are going to assume his face).
-Frost on cars prevents some members of the PAX from showing up on time.
-The entrance to Atlee HS maybe not the best place to start exercises during the winter. Seems we have to dodge traffic on both sides of the road

Great to have Rounders back as regular on Tuesdays and Fridays. T-Claps goes out to Yard Sale. I don’t think he planned to run almost three miles this morning. Way to push through it.

ANNOUNCEMENTS

  • Boom-Boom is back from college next week and has the Q.  Plan to post and give him a warm homecoming.

SPIT ON THAT!! 

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7 Comments

  1. I certainly didn’t wake up this morning thinking I’d be running 3 miles. Thanks Spit for a great Q! I’m sore in lots of places this afternoon which means it was a great workout. I had a meeting first thing this morning with some bankers and they mentioned how wired I was so early in the morning. My day is always better when I start it with F3. The bad news is I’ll be ready for bed at 9 this evening.

  2. Hey Spit, OUCH, OUCH, and Thank you! I’m sore but i think i added another year to my life. PLUS the rest of the entire day was easier. Sad Clown syndrome is in big trouble. thanks for a great Q!

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