F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

7 Regular and 1 FNG @ T’Wolf

4

7 Regulars and 1 FNG broke out at Timberwolf on a frosty morning.  Once the FNG was introduced and 530 hit, the PAX was off.

COP-

SSH x 20

DQ x 10

Helicopters x 10

Arm Circles x 15

Merkins x 10

LBC x 20

Imperial Walkers x 20

5 Burpees OYO

Mosey to Bus Lot

Lightpole Ladders

Going Up – 2 Merkins at first pole, increase by 2 every pole till complete, Last pole was 20 merkins

Going Down – Start with 20 Box Cutters, decrease by 2 every pole till complete

Mosey to side of school

Dora –

Runner, runs over, runs backwards back

100 Monkey Humpers, 200 Squats, 300 LBCs

Mosey to Lightpole Alley

PAX Call to Duty – Each Pax Member picks an exercise and how we get to next light.

Ranged from  – Burpees, Merkins, Leg Lifts, Squats, Backwards Lunges, Backwards Bear Crawls, Freddy Mercury, American Hammers, Alabama Prom Dates, and Plank Jacks

5 burpees OYO, Back to the Flag

Numberama, Namerama, YHC took us out

Announcements:

Hammers and Ales Nov. 10th – See Viral

Puppy Pile this Sat at 7am

Please bring any donations of coats, hats gloves, anything that can help to an AO, Anyone in New Market can help collect.

NMS-

Awesome morning gents!  Welcome to FNG Gatekeeper, you crushed your first day. TCI Claps to DK for continuing to EH, well done brother.  Also great to see Bullseye, Beaker, and Peaches out as well.  All 3 men have become regulars, to the point where the PAX discovered this morning that it is time for Bullseye to get on the Q sheet!  There was an odd odor this morning at T’wolf though, oh wait, Wilson just didn’t fart, the air was clean and fresh today!!  Just kidding, strong work by Wilson and Honeymoon as well! Mumble chatter was great, I’m sure i missed some trying to warm up, so feel free to add.   Honor to lead this morning gents, appreciate the opportunity and the push to get better!.

Be light for someone today!  See you in the gloom!

Duke

 

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4 Comments

  1. Great Q Duke. All those squats & monkey humpers after the pre- workout 2 mile ruck destroyed my legs. Welcome gate keeper! See ya boys at the Murph tomorrow!

  2. Sorry to miss Duke’s new additions to the COP with arm circles and IW, almost unrecognizable. Bullseye is hitting it hard this week, Swirly-esque. Welcome Gatekeeper. Looking forward to seeing the Murph tomorrow morning after a long layoff. I likely won’t be saying that tomorrow afternoon.

  3. I appreciate you taking notice Rosie, but ill wait to completely mix it up until you are there! Missed you boys at Timberwolf, but it looks like Flange brought the heat!

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