F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Spring will spring eventually

4

Four men converged on the Stone House at Forest Hill Park to top off their tanks with motivation and camaraderie sufficient to begin another week.

Per the official record this is how this Hot Potato QIC came together

Swirly lead the COP in the gully courtyard: all in cadence – SSH x 20, Merkin x 20, DQ x 10, Whirlybirds x 10, LBC x 20

Swirly commanded the PAX choose a token of his esteem and proceed to the path:

  • Set: Exercise with token, overhead carry to top of hill, 5 left hand on token merkins, 5 right hand on token merkins, carry back to start
  • Exercises: (May need clarification from Swirly) 10 x Overhead raises, 10 x arm curls

Baton passed to Sippy Cup

Sippy directed the PAX return to courtyard with tokens in hand and arrange in a four sided circle

  • Set 1: Right hand token merkin, Left hand token merkin, plank walk sideways to next token and repeat – total of 3 times to arrive at new token (not all tokens indicate the same level of esteem so it must be shared), 10 step ups on wall with newly assigned token, back to four sided circle
  • Set 2: Repeat Set 1
  • Set 3: Repeat Set 1 but move to left
  • Set 4: Repeat Set 3

My Cousin Vinny sensed his biological clock ticking as he took the reins

  • Indigenous Peoples Run – 6 does 5 merkins, up the hill and around to flag and back to courtyard
  • Crab walk around the courtyard
  • Bear crawl around the courtyard
  • 10 jump squats in cadence

PAX was crabby after this one

YHC finished us off

  • Return the tokens of esteem to their resting place to be replenished with esteem until next time
  • Mosey to playground
  • Set 1 – repeat three times: 5 pull ups, 10 dips, 10 incline merkins
  • Set 2 – repeat three times: 5 pull ups, 20 LBC
  • Plank variations for a few minutes

Back to the flag, numbers and names, Vinny took us out

NMS:

YHC was glad to be back at Batteau after a couple weeks off tending to responsibilities and nursing injuries. I wasn’t sure how my ribs would do after the Saturday beat down but was pleasantly surprised. The healing progresses. Thankfully I have been able to keep running throughout and the silver lining is my legs, lungs, and heart had a chance to get in better running shape. Bring on the Stupidity!

Vinny, thanks for taking us out. Glad you’re all in and becoming an F3 regular. Keep it up. Swirly and Sippy, stalwarts as always. Good start to the week.

 

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4 Comments

  1. Hey, don’t forget my 10 jump squats in cadence! Awesome outing today gents. I enjoyed the opportunity to practice a few exercises under the auspices of the Q. I’m ready for y’all to see my pasty white legs. Spring needs to spring.

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