25 F3RVAers showed up to help YHC continue his birthday celebrating and enjoy one last day before the cold weather returns. Weather app showed 55 and cloudy but as you know it always 70 and sunny at F3RVA.
This is how went down:
PAX completed 2 Burpees every 2 minutes for the first 24 minutes
Mosey to the circle next to the amphitheater
COP (ALL IC)
- 33 SSH
- 33 LBC’s
- 33 American Hammers
- 33 Arm Circles (17 forward and 16 in reverse)
Mosey to the field in front of the Carillon
Partner up, first partner runs to the opposite end of the field then back while second starts on the exercises. As partners the following was completed:
- 33 4×4’s
- 33 Flutter Kicks (2 ct)
- 33 Carolina Dry Docks
Mosey to the Rusty Cage
33 LBC’s IC
Partner up with some one new, as partners complete the following:
- 33 Burp ups
- 33 Jerkins
Mosey down to the road near the pump house
Partner ups with some one new. As partners complete the following:
- 103 Merkins
- 203 LBC’s
- 303 Squats
P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 103 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 203 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 303 total squats are completed.
Love Hill – Partner Carries
Partner Up with someone about your size. First partner carriers second 33 steps up the hill, then each partner completes 33 LBC’s then switch position. Rinse and repeat to you reach the gate.
Mosey/AYG back to the SF
Numerous AL Gore and Plank O RAMA’s were completed throughout the workout while waiting for the six
Numberama, Namerama, YHC took us out.
It’s always a honor and privilege to Q at Dogpile. With that in mind, YHC couldn’t think of a better way to celebrate the 33rd anniversary of his Hospital Name than to take on the challenge of the Q.
YHC got things started early by pulling up to the AO at 5:25 to find Big Blue there ready to greet him. After planting the SF and enjoy a little relaxation, YHC got out of the car around 5:50 to partake in some mumble chatter before getting things start.
In what has seemed to become a tradition for YHC’s Q’s at Dogpile the PAX enjoyed some Burpees to start but with a twist. 2 years ago tomorrow (1/14/16), YHC and his M were blessed with their first child. Since YHC’s birthday is on 1/11, he most now share any celebration with his daughter. The PAX enjoyed this by completing 2 burpees every 2 minutes for the first 24 minutes. Also a reminder to YHC that he shares his birthday everything was done with a partner today (besides the Burpees and COP).
Apologizes got out the PAX from YHC during the field fun. He will be sure to better explain how the 4×4 works and what partner two does while partner one is completing exercise next time.
At the Rusty Cage the PAX use different methods to complete the exercises. Some chose to do them together while other when a more traditional route by switch on and off.
Slurpee had to leave us a little early today to make sure some 2.0’s were all dressed for success at team photos which made the PAX the number even. This made sure that everyone had some to carry up Love Hill so thanks Slurpee for your LIFO today.
Heading to Love Hill, YHC thought we had time to make it to the top. Unfortunately an audible had to be called about 3/4 of the way up for most.
Thanks go out to Shakedown, Opus, and The Carpenter for being YHC’s partner today. This just serves a great example if we rely on each other to get us through we can accomplish thing we didnt believe we could.
- CSAUP – AO to AO run April 13-14. Get your team nano region or otherwise together. More details to come.
- Honey Do is looking for some fellas to help train some men for the Monument 10k starting next month. See him for detials