F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

“Light” workout @T-Wolf

4

Double digit numbers rolled into a dark and humid Timberwolf this morning.  As a FNG arrived and Wilson gave him a hug, the PAX were off.

COP-

SSH x 20

DQ x 10

Copperhead Squats x 10

Arm Circles x 15 (2)

Merkins x 10

LBCs x 20

Mosey to Light-pole Alley

Light-poles – Round 1 – Light-pole Suicided

YHC calls exercise at Light #1, PAX do exercise, then run to end of light poles, repeat exercises then run back to light #2 and wait for next exercise to be called.  Complete once all 11 Light-poles have been reached.  Exercises included – Merkins, Burpees, Lunges, LBCs, Monkey Humpers, Squats, SSHs, American Hammers

Light-Poles- Round 2 Dealers Choice

Each PAX member cheeses an exercise and how you get to the next pole ie..Bear Crawl, lunge, run, mosey

Exercises included – Merkins, Shoulder touches, Squats, Freddy Mercury, V-ups, WWIIs, Hello Dollys, Knee Touches Carolina Dry Dock Style, and missing 2 help me out PAX

Light-poles – round 3 – Lightning Round

Quickly get to next pole from exercise YHC called – Ass Kickers, High knees, Lunges, Lunges with twists, Carioce

Run back to light pole 1, from Light Pole 1 run back to flag hallelujah style.

Numberma, Namerama, YHC took us out

Announcements – Convergence Saturday

 

NMS –

First of all, welcome to FNG Miata, you crushed it today and hats off to Sugar Sock for EHing him to come out today.  I appreciate you guys letting me lead you through the light-pole alley today.  Tons of mumblechatter today, mostly around can the Browns win tonight and will the Bills ever win again. Also TCI claps to DK for staying true to the #28 when it was his turn to chose an exercise, the great Daryl Green! Great to hit double digits at Timberwolf, now lets have an even stronger SOJ showing on Saturday.  Always an honor to lead this group of me, have a great day fellas and I will see you in the gloom.

Duke

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4 Comments

  1. Great Q, Marmaduke, and way to roll, PAX. T-claps to FNG Miatta for getting out there and completing his first – of what I hope is many – F3 beatdowns. He’s worked out a good bit over the years but in his own words “never done a workout quite like that, running and exercises all at the same time.” Get some, brother.

  2. Oh my! That was my first light pole suicides. That was tough. Welcome Miata. Hope you come often. You killed it today. Serano-hoping your Browns get a win in the “jel” uniforms! Oh, you said jail! lol Have a great day fellas!

  3. Great crew at Timberwolf this morning. Welcome Miata! Come back out soon.

    Love (and Hate) that light pole alley! It brought the pain today.

    I think in dealers’ choice, we also did mountain climbers and maybe flutter kicks?

    SOJ – let’s turn out and double-dip and retain the Ghost Flag this Saturday!

  4. Great Q, Duke. Welcome Miata!

    Browns vs Reskins Super Bowl…collision course!

    My favorite Dan LeBatard “Looks Like” of the week: “Does Matt Patricia look like the pirate mascot of a failing seafood restaurant?”

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