F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

“Grab My Ankles”

5

13 Gloom Warriors posted at W-Dog eager to find out if Burpee Lake would present itself and eager to find out what Gumbo had in store.  YHC’s watch is buzzing, it’s 0530, time Mosey — watch out for the water…

Mosey to the bricks in front of the Carillon and circle up for a short COP, including:

  • DQs
  • Helicopters
  • SSHs
  • Imperial Walkers

THE THANG:

Golden Triangle

Mosey over to the edge of the far circle for instruction.  The GT went as follows:

  • bear craw out to Rugby Road, do 25 merkins.
  • run down Rugby Road to the tip of the triangle, do 25 jump squats
  • backwards run back up to the circle, do 25 box cutters
  • plank for the Six

Noah’s Arc

Partner up (don’t worry Phonics, I’ll catch you on the back-end) and form two lines facing your partner, plank position facing your partner.  First two (YHC and Handshake) peform 10 Boo-yah merkins then run around the circle to the back of the line and perform 25 PLTs each then on your six and hold six inches.  Second pair starts boo-yah merkins when we start running…and so on down the line.  All Aboard?  Ok, let’s mosey to the amphitheater…

Amphitheater Circuit

  • Round 1 – 1 Box-Jump Burpee on each step going up, at the top run around the outside and down the steps back to the base pit and plank for the six.  Together as a PAX perform 25 Freddie Mercuries (various speeds) in cadence.
  • Round 2 – 2 dips on each step going up, at the top run around the outside and down the steps back to the base pit and Al Gore for the six.  Together as a PAX perform 25 Flutter Kicks and 25 Freddie Mercuries (various speeds) in cadence.
  • Round 3 – 3 incline merkins on each step going up, at the top run around the outside and down the steps back to the base pit and plank for the six.  Together as a PAX perform 25 Alabama prom dates, 25 Flutter Kicks and 25 Freddie Mercuries (various speeds) in cadence.
  • Round 4 – 3 monkey humpers (feeling those right now!) on each step going up, at the top run around the outside and down the steps back to the base pit and Al Gore for the six.  Together as a PAX perform 25 alternating shoulder taps, 20 APDs, 20 Flutter Kicks and 20 Freddie Mercuries (various speeds) in cadence.

JITFO back to the Flag – COT, Number-rama, Name-a-rama and YHC took us out.

Announcements:

  • F3RVA 4-year convergence celebration this Saturday at Dogpile — 0600 bootcamp, 0700 FNG bootcamp OR VITA-course race, 0800 Fellowship.  See Phonics if you can lend a hand timing/scoring the race or with preparing for coffeeteria and fellowship afterwards.
    • GHOST FLAG WILL BE UP FOR GRABS SATURDAY — the Region with the most “double-dippers” will take the Ghost Flag home.  Don’t let your region down, escape the FS for the 0600 bootcamp and double-dip!
  • Breaking Bread this Sunday – Slurpee has the Q.  Let him know if you can lend a hand.
  • Puppy Pile  9/29 right after Dogpile – calling all 2.0s
  • CSAUP 10/20 – get your miles in.

NMS:

I always love changing it up and coming out to Q a W-Dog and seeing different folks.  The PAX came ready to work this morning and put in a strong effort for 45 minutes.  Some highlights:

  • running backwards up Rugby Road seems like it takes forever.
  • the BB title comes from some mumblechatter – as Phonics and YHC were completing the lap and returning the end of the Noah’s Arc line I hear “there’s your BB title” to which, of course, I ask what I missed and it turns out that in being the consummate partner for PLTs one of our PAX members told his partner – “Grab My Ankles”.  Not exactly what you want to hear your partner say but I guess its better than “Grab YOUR Ankles”….
  • the Amphitheater is a jungle.  Seriously, that grass is so crazy we could lose a PAX member.
  • various tempo Freddie Mercuries were a hit…I think

Have a great day guys.  Great effort this morning.

No More Gumbo For You!

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5 Comments

  1. Solid beatdown Gumbo. Of all people, it was Bodos who uttered the catch phrase of the day. More than once during the amphitheater session I thought we’d need lead lines and partner anchor lines so that no one got lost in the grass. Bring your goats next time. Gumbo ripping through cadence Richard Simmons style during those Freddy Mercuries was the highlight of the day.That’s what’s up!

  2. Well done, Gumbo. Yes, the cadence FM’s were a hit, especially the slow down coming in for the landing on round 2 or 3. Deception at its finest. Those last 5 burned the abs nicely.

    Also, kudos to Pull Out, who asked two PAX members to grab his ankles simultaneously.

    Happy Wednesday. Make it a great one.

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