F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

A New Sheriff in Town at Timberwolf…

4

7 SOJ PAX members, including one Kotters (Sparky) who came out of hibernation, posted to Timberwolf to check out what Sheriff Roscoe P. Coltrane had in store for us today.  It went something like this:

COP including:

  • DQs
  • Arm Circles – OYO — Flashdance’s dream, but you gotta be there!
  • SSHS
  • Merkins

Mosey to the track for some EMOM Sprints – sprint around the track for 1 minute, then walk back in opposite direction for 1 minute of rest.  Continued for at least 5 rounds.

The Roscoe Study Group – PAX was asked to name the 5 core principles of F3 and exercises/punishment handed out for correct or incorrect answers.  Rosie and Gumbo answered correctly and then we went off the rails with Mr. Roper and Honeymoon.  Roscoe put them in detention.

The Roscoe Special — Bench Work – partner overhead presses with the benches and attempts at curls – some went well and others poorly.

Round 2 of EMOM Sprints – change up the direction.

Mosey back to the flag for a couple minutes of Mary.

COT, name-a-rama, number-rama and Roscoe took us out.

NMS:

YHC had put out a note to the SOJ crew on Tuesday that there would be running at Timberwolf as I had the Q.  At SOT, Roscoe asked YHC if I would let him have the Q and since we have all eagerly awaited a full Roscoe Q, I obliged but did tell him I promised some running…I DIDN’T SAY SPRINTS!  Man those smoked me.  I think they smoked everyone except Rosie who ended up on a completely different side of the track than the rest of the PAX each time – although Tclaps to Sparky – poor guy held on to Rosie for a mile or two…good effort man.

Overall, great first Q from Roscoe, and we look forward to many more.  Great job guys!

Let’s reach out to Kotters and bring them back now that temps are normalizing (sort of).

No more Gumbo for you!

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4 Comments

  1. Nice work Roscoe, we need to introduce him to the rest of the AO, he seems to have a fondness for the track.
    Thanks for putting that up Gumbo. #BigData is on point Roscoe will get a pass this time since he’s moving this week but we’ll have to make sure he knows that taking over the Q also comes with the backblast.

  2. Thank you for the reminder Rosie and Gumbo for taking over the heavy lifting on the backblast. I will do better next time. I am still working on getting facilities lined up so I can continue posting. Logistics…..arghhh.

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