F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Leave the Kids at Home

3

6 Warriors came early and prepared for a cool Friday for another addition of The Creek

The SF was planted and the PAX got to work. This how it sent down:

Warm-Up

Lap around the church – Bataan Death March Style (aka Burpee Catch us if you can Indian Style run: 5 Burpees each)

COP

SSH, DQ, Merkins, Flutter Kicks, American Hammers

THANG

Mosey to the pavilion 

Aiken Legs (Partner Style)

First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

6 Squats, 6 Box Jumps, 6 lunges (three each leg), 6 Split Jacks. Total of 20 sets

ATM’s (Partner Style) 

First Partner complete set while second partner runs gravel run and back. Set consisted of the following:

6 Alternating Shoulder Taps, 6 4 count Tempo Merkins, 6 Fast Pace Merkins. Total of 10 set

Mosey to the parking lot

Bear Crawl Burpees

PAX start in upright position arms raised (Q yells – Grizzly ) drop in to burpee, at the top of the push up start bear crawling. Everytime you hear Grizzly, you hop back up, drop back down, push up and crawl again. Rinse and Repeat for about 50 yards

Bearumda Triangle 

Using the light pole infront church as marker (about 10 yards apart), complete 1 Burpee, bear crawl to next pole, complete 2 Burpees, bear crawl, complete 3 Burpee, bear crawl back to first pole. Rinse and repeat with Lunges and crab walks

Mosey to SF

Burpee Ring of Fire with 2 Burpees each

Numerama, Namerama, Announcements, YHC took us out.

MOLESKIN

YHC had a plan a Q that wouldn’t be 2.0 friendly. Since Mudface decided to fartsack with his crew, YHC had nothing to worry about.

5 of the 6 PAX members arrived while before 5:30. YHC thinks everyone was just fired up to get their day started right.

Mumble chatter got started early regarding the UNC/Duke game last night (GO TAR HEELS)!!. No Idea showed up with bear knees which shocked the PAX. Turns out he couldn’t find any long pants.

COP as always brought some entertainment with Emoji still not knowing how to count and several 4th F sounds could be heard from miles

Shout out to No Idea and Opus for partnering with YHC today. You guys crushed those Aiken Legs and ATM’s

After bear crawling for what seems most of the workout, YHC did call audible during the triangle because of these add the lunges and Crab cake. Opus decided to still bear crawl some on the third set, TClaps brother! The Carpenter once again showed us he should be renamed to Crab Man.

ANNOUNCEMENTS 
  • Healing Place 10k Training –  See the Honey Do for details

SPIT ON THAT!!

 

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3 Comments

  1. That was a great workout Spit! Thanks to Yard Sale and No Idea— for being partners in aiken legs and arms and other things I blocked out of my memory. Felt good to drive all day after the pain and cardio!! Nicely done gentlemen!

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