F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Backs, Ankles, and Tires

6

Five strong-willed men wondered out of darkness into the gloom in search of truth.

THANG

Mosey up to football field and take a lap

COP

  • SSHs
  • Helicopters
  • LBCs
  • Merkins
  • Russian Soldiers

Mosey to visitor’s benches for 11s (Run across field between exercises)

  • Step Ups
  • Hand Release Merkins

Mosey to bleachers for Muscle Ups/ Dips roughly 30 seconds each AMRAP x 3 sets

Toss to Rosie

Mosey to hill next to tennis courts

Triple Nickel (5x5x5) Bernie up, forward down

  • Moses Malones (Dwight Howards for Wheelbarrow)
  • Crunchy Frogs

Grab a tire

Triple Nickel 2 (Run from sidewalk to goalpost between exercises)

  • 5 Tire Flips
  • 5 Merkins

Mosey back to VSF for 5MOM (Freddie Mercurys, Cross Leg Lifts, Dollys, APDs, American Hammers)

Numberama, Nameorama, COT

MOLESKIN

With most of the SOT regulars on spring break or fartsacking a Hot Potato Q was in order, or at least a split Q on the fly.  YHC kicked it off and tossed to Rosie half way through.  Not surprisingly the 2nd half of the workout seemed significantly more difficult to YHC.  The PAX was a bit confused by the warm weather this AM, but whatever, 70 and sunny as always.  A PAX that started out 100% injury free finished the workout at 60% with Roscoe tweaking his back and Wheelbarrow rolling an ankle.  Hope all is well gents.  Tire tossing was the topic of the morning post workout.  Perhaps a new event for the F3 Olympics.  Wilson’s little tire should do just fine.

ANNOUNCEMENTS

CSAUP countdown is on, but no SOJ secrets were revealed to YHC.  Team Tuckahoe better memorize the map south of the river though, and not rely on Rosie’s painted arrows, just sayin.

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When EF Hutton speaks, people listen.

6 Comments

  1. Great job taking the first half of the Q and the BB EFH. Glad the track team had a couple of the tires out to remind me how fun they can be. They are no Holland Chiropractic tire (which YHC has yet to experience) but can give everyone some of their own individual fun. Hope that ankle is alright Wheelbarrow.

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