F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Mary Mumford and Sons

8
Despite some early morning showers, 20 gloom warriors made it to 45 MOM for a Thursday morning beatdown.  I’m told it went something like this (more or less):
COP:  20 Imperial Walkers, IC; 15 Mountain Climbers, IC; 15 LBC’s, IC; 15 Merkins, IC; 5 Burpees OYO.
Thang 1:  Four Corners around the Mary Mumford city block (~3/4 mile).  Run to corner 1 and do 20 Merkins.  Run to corner 2 and do 20 LBC’s.  Run to corner 3 and do 20 squats.  Run to corner 4 and do 20 Carolina Dry Docks. Al Gore until all in.
Thang 2:  Mosey to field and line up.  Do 2 merkins, run to the other side of the field, do 2 LBC’s, run back.  Repeato, increasing by 2 reps each time until you get to 10.  Plank hold until all in.
Thang 3:  Mosey to the tennis courts and partner up.  Wheelbarrows to the end of the first tennis court + 10 Derkins while in wheelbarrow position.  Switch with Partner.  Wheelbarrows back to the starting line + 10 Derkins.  Repeato 2 more times for a total of 3 sets. Plank hold until all in.
Thang 4:  11’s on the tennis courts.  1 Plank Jack at the start.  Run to the other side of the courts and do 10 Jump Squats.  Run back.  2 Plank Jack’s at the start. Run to the other side of the courts and do 9 Jump Squats.  Run back.  So on and so forth changing by 1 rep each time until you get to 10 Plank jacks and 1 Jump Squat.  Plank hold until all in.
Thang 5:  We ended with some Mary at Mary: 30 Flutter Kicks, IC;  6 inches; 30 Freddie Mercury’s, IC; 6 inches, 30 Box Cutters, IC; 6 inches.
Mosey back to the start.  Number-rama, Name-a-rama, Announcements.  Loose Goose took us out.
NMS
Another great day and such an honor to lead all you men.  Thanks for being gracious with my running heavy workout (Wilson would have hated it) but hopefully I mixed in a full body workout while getting some strong cardio in.  It was great getting to partner with Flange for the first time , as he crushed the Wheelbarrows + Derkins.  Seeing Swirly first in the parking lot when I arrived was an inspiration. I love how you lead by example. And of course, nice to see TYA at the end coming in from his bike ride.  I always say ‘A morning is not complete until you see TYA in spandex on the street.’ 
Until next time gentlemen, see y’all in the gloom!
Ollivander
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8 Comments

  1. Swirly (F3 Corporate) on

    Thanks Oli – appreciate it brother. Solid Q – awesome to have you on the Q rotation now buddy!
    Great work guys – way to push.
    See y’all in the gloom..

  2. Great Q, Olli. Thanks for the props and thanks for partnering up! I’ve appreciated both Q’s you’ve led this week with the emphasis on cardio…I needed it!
    Nice work, men. Make it a great day!

  3. Good Q, Ollivander. I think you managed to work in even more running than we had at No Toll.

    Hardywood, good partnering up and way to slay those wheelbarrels/derkins. And thanks for the laughs with your inflections counting reps in Mary. “Surely he’s not going past 15…ok 20 …ok 25 box cutters…” said your tone.

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