F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Man’s Search For Rocks

4

5 warriors rose to greet the dawn of a new day.  According to legend the hot potato Q went a little something like this.

Swirly COP: Don Quiote, helicopters, flutter kicks, merkins, copperhead squats

Lunge and Then Some

Line up the the bottom of the hill for what seems like an impossible task.  With the trees on your left, lunge between each tree.  When you get to a tree, complete 5 hand release merkins.  Repeato until the top.

Pass to Upchuck

Some Kind of Pentagon:  Break into groups of 5 with each man at a station.  Station 1 stairs, Station 2 WWII, Station 3 Incline Merkins, Station 4 Dips.  Run from station 4 to the stairs.  Complete 1 cycle.

Pass to Hardywood

Run down the hill to the stairs leading to the duck pond and grab a rock.  Run the loop of success with a rock. Complete the following exercises at each junction.  10 burpees at the bottom of the first set of stairs.  Run along the service road to the other stairs and complete 20 merkins.  Run back up the hill to complete 30 squats with rock.  Complete 2 loops.

Pass to Sippy Cup

4 round of 5 pull ups and 20 dips.

Hold chin up position until Sippy Cup becomes exhausted (which there is no written record of) or bored.  The first round was a normal chin-up.  The second round was a nightmarish invention in which you are “supposed” to pull yourself up and have the bar at the back of your head.

Mosey back to the flag for a little Ring of Fire.

Nuberama, namerama, YHC took us out.

News:

Upchuck has the Q for Breaking Bread this Sunday, see him if you’d like to participate.

Upchuck is also working on the next puppy pile with a tentative June date.

Way to work this morning fellas.  This is the greatest privilege to be a part of this group.  Make it a great week!

Get it all out, dig a little deeper and be super.

Hardywood

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4 Comments

  1. Swirly (F3 Corporate) on

    Nice to not be poured on this morning.
    Way to work guys – solid beatdown. Thanks for writing it all up Hardywood.
    See y’all in the gloom.

  2. Good to be out there with you guys. The Stones of Success are right up there with the Cinder Blocks of Success (CNOS). Nice challenge.

    Chin ups, pull ups, and neck ups. Hard, harder, and whaaaatttt????

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