Always 70 and Sunny
Always 70 and Sunny

The F3 Defense


Two SOPers joined YHC in the rain, then freezing rain, then snow for something like this:

Lap around the track to the concession stand for COP: Dirty Birds, Carolina Dry Docks, Imperial Walkers, Mountain Climbers, Freddie Mercurys IC.

Mosey to the east bleachers and partner up for partner 11s:  Dips at the bleachers and pull-ups at the pull-up bars, with a run in between.

Mosey to the blacktop for Donkey Kicks at the wall x20, run to the other end, Lt. Dans x20; repeato 3x.

Descending Derkins: Mosey back to the track and around, performing Derkins at each bench/bleacher starting with 10 reps and working down to 1 at the bench behind the VSF.


NMM: YHC and Attila watched Honeydo roll in at 5:27 with blue flashing lights trailing.  He talked his way out of a speeding ticket and was ready to roll at 5:29:30.  The story was that the officer agreed that an Offshore Q is more punishment than a ticket…

YHC didn’t get a chance to Q the Dirty Birds before the Falcons lost in the playoffs.  Since Burger King is sticking with 2 Legit 2 Quit in their commercials, it seemed okay to work them in.  Honeydo noted an NFC South theme for the other COP exercises – what to do for the Bucs, though?

Attila thanked the Q for staying out of the freezing water on the ground, but truth be told, the Q’s fingers were numb after grabbing the pull-up bar.

ANNOUNCEMENTS: Link for Healing Place 10K training info and signup: http://f3rva.org/2018/01/28/pre-blast-healing-place-10k-training-team-signup/.


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  1. Way to work today, guys. As Shakedown would say, even the crummiest day at HBR is still a great day.

  2. The police officer must not have seen Honeydo’s F3 magnet on his car until he was walking up to the drivers side window. Thus the warning and no ticket. I need to get one on my truck and M’s mini-van!

  3. I merely told the female officer that I was running late to which she replied: get out of here, you don’t want to me noted a LIFO.
    For a second my fear was she would give me a ticket and Offshore would move the COP right next to the flashing lights while I sat and waited.
    To be fair if you are NOT driving 10 mph over the speed limit at 5:20 you are doing it wrong.

  4. Specifically concerned that since it was a female officer Offshore might choose Upright Alabama Prom Dates for the COP (which he often does) and now we have a multiple arrest scenario on our hands.