F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Do The Work

6

9 warriors rose to great the dawn of a new day for an epic beatdown.  According the legend, it went a little something like this.

Swirly – COP IC: SSH, DQ, Helicopters, Flutter Kicks, Merkins

3 Rounds: 20 dips, 10 decline merkins, run up to the top of the Hill of Ill Repute for 15 more merkins.

Sippy Cup – Grab a Rock and head over to the Suffer Loop.  Take your rock down to the bottom and complete 16 crossover merkins (hand alternating on the rock).  Run with rock along the service road to stairs and complete 15 Goblet Squats with rock.  Run up the path (with rock) to the top and make a short jaunt up the stairs.  Do that for 3 rounds.

Hardywood – Mosey back to flag.  Ring of fire, WWII X 20 IC, Flutter KIcks X 40 IC.

Namerama, numberama, COT, Sippy Cup lead us out.

News: F3 Field Day at Dogpile Saturday 6/16.  Vinny has the Q and is requesting you come with a t-shirt that represents your formative years.

Puppy Pile 6/23 at 7:05am.  Sippy has the Q.

Welcome PETA.  Here’s the lineage. Flange brought Hunter (birthname), who works at ET’s and before that opened a boutique butcher shop in the fan, his parents are vegetarians -> PETA seemed obvious and appropriate.

Moleskin:  For full disclosure, YHC had intentions of taking a rest day today.  No digital alarms were set.  However, the alarm of obligation went off at 4am sharp and essentially dissolved the loving embrace of the fart sack.  YHC is very happy for this unexpected divine intervention.  Today was an EPIC beatdown.  Swirly had us hitting the basics hard from the start.  The star of the show was Sippy’s 3 rounds on the Suffer Loop.  Hats off to Abba, Fez and PETA for crushing it on a Monday in what has to be one of the hardest workouts YHC can remember in a long time.

Have a great week fellas!

Dig a little deeper, get it all out and be super.

Hardywood

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6 Comments

  1. Great job guys. Awesome to see Abba and Fez back out! Here’s the secret on the undercard. Keep an eye on Flange. Brother is working HARD! He’s gonna give Rosie a run for his money.

  2. Heck of a burner, gents. Thanks for the plug, Hardywood. You were skipping steps on the climb up…I couldn’t match that! Been wanting to make Bateau and it only took an invite to PETA to make it happen…thanks for accepting the challenge, great work. Enjoy the day, men.

  3. Great job today, men. It was great to have all of the out of region visitors with us today. And, yes, Swirly, not all of those boulders are created equal.

  4. My rock was a real back-breaker. I had to loosen up after both rounds 1 and 2, and do the last one just carrying the remains of the beer belly as extra weight. Hated to do it, but it was the right call to pull up there, I think I have avoided injury. Hope to see ya’ll somewhere tomorrow, but (with a shout-out to the tour) where?

    Even with the substitution, one of the hardest 45 mins in recent memory.
    Great Q fellas: the hills/dips/merkins was serious business, and then the friggin boulders! Way to crush it, all.

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