23 Saturday Warriors (including one 2.0) got out to enjoy another 70 and sunny day in F3RVA
The SF was planted and the PAX got to work.
This how it went down:
Slaughter Start – 20 Merkins OYO
Warmup – About a 1 mile run around grounds of Dogpile
COP (ALL IC)
- Invisible Jump Ropes
- DQ
- Finkle Swings
- Merkins
- American Hammers
- Flutter Kicks
- Dying Cockroach
- Helcopiter
THANG
Mosey to the Carrillon field
4×4 Medley (in honor of The Carpenter who had to miss this morning) – Complete one set of 4×4’s then run across the field to complete 2 sets. Rinse and Repeat with 3 sets then 4.
Mosey to the Amphitheater
Lazy Dora – Partner up. First partner holds plank or Al Gore while second partner completes exercises. Switch when see fit. Exercises were as follows:
- 100 Decline Merkins
- 200 Sit ups (using the steps)
- 300 Dips
Boo-yah Fun – Partner up, heading up the amphitheater, at each step, completed 4 Boo-yah Merkins
Partner Carrier to the Rusty Cage
Rusty Cage – Partner up, complete 4 sets of 5 Pulls up + 10 Jerkins
Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.
MOLESKIN
YHC has started to make it a tradition after he completes a big race to make sure to Q at Dogpile the following Saturday. YHC arrived around 5:40 to of course find Big Blue but also Kubota ready to go. The rest of the PAX all seemed to roll in a little early today to enjoy some warmer weather mumble chatter.
Wilson had check the Q sheet before hand, said to Honeymoon on the way to the AO “oh sh*t, Spit is Qing, guess it’s going to be running day!” YHC tried entertain all parties with a mix of running and ground£.
Finkle Swings brought about some good humor during the COP. YHC thought he share the wording from the F3 website for this exercise: “Meet the Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.” YHC would like to add #hipsdon’tlie
During the Lazy Dora, Opus, EF, and YHC noticed that we were being watched by a feral cat who had to be thinking to himself “What are these crazy humans doing.” I think our M’s would ask the same question
While heading to the Rusty Cage, Gumbo took a tumble. Like a champ he got right back up and kept moseying along. Hope you are ok Gumbo
We completed 206 Merkins this morning. This was in honor of Team F3 Hampton Roads winning the 2018 Colonial 200 which was a total of 205.6 miles. Congrats fellas!
ANNOUNCEMENTS
- May 18 – Wilson’s golf tournament – for a good cause. See him for details.
- May 19 – Puppy Pile for 2.0s – see pre-blast or Upchuck
SPIT ON THAT!!
10 Comments
In was a honor to lead you fellas! See you in the gloom!
Great Q, Spit! Arm-tastic! I was going to try to mow my lawn with the push mower today, but may have to go rent some goats to do it tor me. Arms are spent! Great partner carrying, Hardywood! Great teamwork Helix, Opus and Flatline! Enjoyed this morning. Have a great weekend!
You’re a beast Spit and that was an absolute beatdown. Used Every minute. Great job. So glad I posted.
Bodos – next time I won’t let you down on the partner carry. My bad brother.
Thanks to all my partners today – Mr Holland, Wilson, Bodos and Mr Roper. Thanks for the motivation, the pushes, the carries and the lifts, literally and figuratively.
What an upper body beatdown. My arms are so smoked my fingers are tired.
What was the book called, about Antarctic explorers, y’all were talking about at ET’s?
“If you make it hard, they will love it.” Dredd and OBT
Today was great, Spit. Arms sapped. Sometime during the Rusty Cage, they stopped for a while. Thanks to each of my partners, but mostly to Honeymoon for reminding me what number comes between 2 and 4. Way to help a brother out.
The book is Endurance. It’s about Earnest Shackleton.
Great work as usual Spit. Great to see Winehouse out and about. Great working with Mr Roper and Upchuck.
Glad we visited the rusty cage. Nothing like it.
I was going to ask who the part we was that tumbled along with Gumbo. Thanks for clarifying;) Sorry, Bodos!
Spit—great beach body blowout! Fartsack almost won. Again, start of my Saturday was awesome!! Great beatdown Spit.
Men-it was honor to be with all of you this morning. Enjoy your day and all of our blessings!! We are fortunate!!
Loud and Proud!!
Spit – your are a monster and YES I was nervous of a pure running hour. My nightmare. You did not disappoint. Just enough running where I still like you and enough ground and pound to make me happy. Well Done! Your Q’s are becoming a fixture in the F3 RVA world! I really liked switching up the partners as it is always fun to partner up.
Swirly approved – solid beatdown Spit.
Way to push guys !
See y’all in the gloom…