F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

New Territory

3

8 rock-solid DaVille fighters stormed into the Atlee parking lot and engaged in a fun-fest that went something like this…

Mosey down speed-bump lane to a field. 20 merkins at some point along the way.

COP All IC – 30 SSH, 15 imperial walkers, 30 lbcs, 15 copperhead squats, 15 crab cakes, 10 don quixotes, arm circles

Find a post… hold 6 inches while the guy at the front of the line does 5 burpees and runs to the end.

Mosey to the wall

Donkey Crawls

  • 5 donkey kicks, bear crawl to the side walk, 5 merkins, run back, hold people’s chair until everyone returns
  • 10 donkey kicks, bear crawl to the side walk, 10 merkins, run back, hold people’s chair until everyone returns
  • 15 donkey kicks, bear crawl to the side walk, 15 merkins, run back, hold people’s chair until everyone returns
  • 10 donkey kicks, bear crawl to the side walk, 10 merkins, run back, hold people’s chair until everyone returns
  • 5 donkey kicks, bear crawl to the side walk, 5 merkins, run back, hold people’s chair until everyone returns

Mosey across Atlee Station Rd and down the road under construction to the roundabout.

Crab Circle

  • Find a barrel (or bucket)
  • Crab crawl to the next barrel (or bucket) and do 1 heels-to-heaven
  • Crab crawl to the next barrel (or bucket) and increase by 1 heels-to-heaven
  • Continue until 10 heels-to-heaven

Mosey to flag area

MOM

  • Hold 6 inches
  • 30 freddie mercuries IC
  • Hold 6 inches
  • 15 american hammers
  • Hold 6 inches
  • 15 heels-to-heaven
  • Hold 6 inches
  • Supermans

COT – Numerama, Namerama, Announcements, YHC took us out

NMS

YHC has not Q’d a workout since early September and it was time to re-engage. YHC could not have asked for a better set of warriors for this morning’s fun.

The PAX took off running down the road and Lab Rat started his normal mumble chatter. At one point he said something like, “This would be a great running Q, perhaps with 20 merkins at some point.” Wish granted… the PAX dropped to do 20.

It is hard to explain the feeling of “coming home” that I felt this morning as I started the COP. YHC’s M returned to work as a nurse last month and the family schedule has been thrown off, including F3 mornings. It felt right to be back and to lead the PAX.

Spit took us off-campus last week and YHC had similar plans for today. YHC had explored the new construction with some of his 2.0s over the weekend and he decided to take the PAX to the round-about. The PAX crushed the exercises and headed back toward the start.

YHC could not have been happier to be back in the fight with the PAX this morning!

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3 Comments

  1. Great Q, TC! I enjoyed seeing the new territory and using so much of the regular tract. Excellent work. Also relished hearing La Brat’s “ugh” when you called”on your six” in the COP.

  2. Great Q! What I meant was, this would be a great Q if we just ran the whole time, and maybe throw in 20 merkins at some point for good measure. But other than that, just the group run.

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