F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Frozen Fog and Pink on the Inside

9

Eleven Warriors arrived at No Toll this morning to better themselves in the Frozen Fog!

COP –

SSH x 20

DQ x 10

LBCs x 15

Merkins x 10

Copperhead Squats x 10

5 Burpees OYO

Mosey to Soccer Field

Partner Up – 1 Partner Runs length of field and back to partner doing exercise.  Repeat until you reach end of the field.  Exercises – Polar Bear, Broad Jump Burpees, Lunges.

Repeat Back Length of field for second round.

Mosey to Corner of Field

Minute Sprints

For one minute sprint as fast as you can, at one minute mark Q yells walk, you walk back in the direction you just ran from for 1 minute.  Then repeat 4 additional times.  Goal is to see how many laps PAX can  complete with in the given time frame.

Mosey to Bleachers – Triple Check

Run – Dips on Bleachers – Jump Squats

Plank for the Six

Partner Proper Dora-  1 Burpee – 2 Merkins – 3 WWII = 1 Set….. Partner runs while one does exercise, swap after run until 30 reps have been completed by team.

Mosey to Flag

Merkin Ring of Fire

2 Burpees OYO

Numberama, Namerama, YHC took us out

Announcements – CSAUP April 13th and 14th

See Honeydo for details on being a coach for the Healing Place Monument Ave 10K training team.

It was an honor to lead this group this morning.  It was very cool to see frozen fog falling this morning.  I won’t touch where the Pink on the Inside comment came from, with this group i’m sure you all will figure out the context.  Hats off to Flatline for waking up for an abbreviated post, way to get in what you could brotha!  Also great to see Big Blue back down at No Toll.  YHC had a great time running with Gumbo and DK, great convo as always, and appreciate Gumbo pointing out that Flipper smoked right past us, way to push Flip Dog!  Lastly, way to lead the sprints Rosie and Tobit, there was a third up there but YHC couldn’t see that far so I apologize, but strong work by all!  Make it great day gents!

Marmaduke

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9 Comments

  1. Great Q Marmaduke. Thanks for keeping us moving. It was bitter cold this morning – must have been the fog or moisture in the air. Something. But like DK said – its all pink on the inside!

    I think it was Ollivander up there pushing the pace with Tobit and Rosie, but man I’ve never seen Flipper get shot out of a cannon like he was on interval 3.

    Hope you boys are ready to play in the snowy gloom tomorrow.

  2. Way to start off the morning Marmaduke. Proper Dora never fails to punish. Still not quite sure what frozen fog is but the ice in the air was fun to see under the lights. Looking forward to Gumbo’s snow tomorrow.

  3. Fantastic Q, Duke. I’m smoked.
    I meant to say “Remember Gumbo, it’s all warm and pink on the inside” in reference to the coldest week he’s ever experienced during Spring Break in Killington, VT….but I guess the ice fog caused me speech to freeze. BTW, “Ice Fog” is one heck of an F3 name…

  4. Marmaduke-outstanding Q this morning!! Minute Sprints were awesome. As for the mumble chatter-“all pink on the inside” was a crowd silencer and we had not even started. And yes, the world seems right when you pull in to a parking lot and see Big Blue there! But Swirly, take care of your knee buddy!!
    Sorry to break early but gotta work. I am trying to attend in the am before work!!
    Way to work men!
    And those who don’t show up, just won’t understand!
    Loud and Proud!

  5. In the ice fog Flipper “shot out of cannon” is totally a mirage created by beams of light being refracted by the ice crystals in the air, but I appreciate the props….but hell if I’m going to go slumming SOJ best bring my A game. Half way to Charlottesville OUT!

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