F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

We’re gonna get a little wet…

6

9 SOJ redwoods beat the draw of the FS to post on a wet Thursday to greet the day. The beatdown went something like this:

Slaughter Start – 10 burpees OYO

Mosey to front of school for COP: SSH, Imperial Walkers, Copperhead squats, Flutterkicks, Dead/Dying Cockroaches

Mosey front loop

Partner up for Triple Check: front loop, dips on benches, elbow plank

Mosey to back of school to hill below basketball courts

Jacob’s Ladders
Set 1: run up, 1 burpee, run down, 2 burpees – increase by 1 up to 6, repeat 6 then descend back to 1
Set 2: run up, 2 monkey humpers, run down, 4 monkey humpers, increase by 2 up to 12, repeat 12 then descend back to 2
Set 3: run up, 2 donkey kicks, run down, 4 merkins, increase by 2 up to 12, repeat 12 then descend back to 2

Mosey to football fields
Partner up for Love Field
Set 1: partner 1 bearcrawl width, partner 2 run to end line and backwards run back, switch, repeat until complete.
Set 2: repeat-o
Set 3: partner 1 lunge width, partner 2 run to end line and backwards run back, switch, repeat until complete.
Set 4: repeat-o

Mosey to tennis courts
Quick Mary: LBCs, American Hammers, Dead/Dying Cockroaches

Mosey back to VSF

COT – Flashdance took us out

Naked Moleskin

YHC was not excited when his alarm woke him this morning…but he felt better 1 min in!

The donkey kicks on the Jacob’s Ladder were not well received…neither was using the hill in the first place. Still, Rosie set an impressive pace.

Flashdance is moving to Florida and provided some moving words about what F3 has meant to him. We wish him well on his new adventure. Reach out to him before he takes off.

Announcements: Let’s hope the rain holds off for Wilson’s golf tournament tomorrow!

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6 Comments

  1. Great Q DK. Legs were wasted after the ladders. Really bummed we didn’t keep doing Donkey Kicks long enough to have someone just go over the handle-bars and roll down the hill.

    Great to have 4 our from New Market. Great job everyone. Strong close out Flashdance!!

    It will be 70 and Sunny tomorrow. No worries!!

    • Men it has been an honor to be with you all. I feel truly blessed to be apart of this group. I have made lifelong brothers of the gloom. But you can’t get rid of me that ease I still have a business in RVA and my wife’s family all lives there so I will be back often!! In gratitude and love

      Flash

  2. Awesome Q DK!! Absolutely cannot feel my legs! Flashdance will be missed, thanks for the brotherhood, hope you get back to visit often!

  3. Doner Kebob-you brought the pain for sure. That hill plain sucks. Glad I woke up tho. Nice words Flash – the Flerkin will live in your physical absence!

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