F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Where the blacktop ends…

6

21 Redwoods including one FNG came out to to enjoy this unusual cool summer morning and for YHC’s 45MOM VQ.

This how it went down

Slaughter Start – 10 Burpees OYO

Mosey to the blacktop

COP (ALL IC)

SSH, DQ, Helicopters, HRM’s, LBC’s, Dying Cock Roach, Arm Circles

THANG

PLT – 3 set of 20 each

Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member. The 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Rinse and Repeat till reaching the four corner. Exercises were: Squats, Heels to Heaven, LBC’s, Freddie Mercury’s.   All PAX completed 20 HRM’s at the end.

Partner Carrier – Partner up, carrier partner to first corner then complete 10 Booyah Merkins, switch, rinse and repeat 10 Booyah Merkins at each corner.

Partner Wheelbarrows – Partner up (some new), wheelbarrow across the blacktop (switch when needed) and complete 10 PLT each. Wheelbarrow back and complete 20 PLT each. Rinse and Repeat

Captain Thor – 1:4 ratio rep increase. Complete 1 WWII situp and 4 American Hammers, mosey across the blacktop, complete 2 and 8. Rinse and Repeat till 10:40 (on in this case when YHC called time)

Mosey back to the SF

1 MOM – 10 Merkins IC

Numerama, Namerama, Announcements, YHC took us out

MOLESKIN

YHC has had the great opportunity to become a regular at 45 MOM since the start of the summer and with a schedule change, he plans to keep that going move forward. It’s hard to believe after being apart of F3 for 2 1/2 years, YHC had never Q’ed 45 MOM. The Carpenter always calks Dogpile the “Superbowl” of F3. If that is the case 45 MOM would have to be the conference championship.

The plan of the day? Don’t leave the blacktop. Plan successful! Things got started with what seemed to be a very quiet COP. With no Saab or Lab Rat that would make sense. Before starting the Chaos Four Corner, YHC ask them PAX to listen up since this one would need a little explanation. Of course there was a lot of mumble chatter but for the most part the PAX seemed to listen.

Everyone seem to be fired up today. YHC didn’t think we would get halfway through Captain Thor before calling them. Hardywood and Swirly nearly finished it.

Welcome to the PAX Buttermaker! His name comes from the fact that his is a “all in” little league coach. Hope to see you again soon.

SPIT ON THAT!!

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6 Comments

  1. Wedding Singer on

    I couldn’t lift my arms above my head this morning after the run. Some combination between wheelbarrows and running caused a lot of pain. it was awesome.

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