F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

No Burpees, No Abs, No Problem

7

10 of the Southside’s strongest made it out to TimberWolf for a VQ that YHC quietly slipped onto the Q sheet.  After the standard disclaimer statement, YHC apologized in advance for not being fluent in F3 Lexicon and welcomed corrections.

COP:

Mosey to the basketball courts.  20 SSH, 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Hand Release Merkins, 20 Alabama Prom Dates, 20 Carolina Dry Docks.  Some in cadence, some OYO.

The Thang:

Tennis time – Mosey to the courts for some tennis court shuffles.  Line hops – front to back, side to side, X-pattern, and plank position side to side.  In between each, traverse across the courts and back with variety – mosey, backpedal, sprint, layup, and Spiderman crawl. 

On the Hill – Mosey to the hill in the front of the school.  At the bottom, 20 perfect-form Merkins.  Then Crawl Bear 15 paces up the hill.  Stand and backpedal to the top.  At the top, 20 perfect-form Jump Shot / Jump Squats.  Repeat 3x increasing the Crawl Bear to 30 and 45 paces on the following reps.  My form wasn’t so perfect after the first round. 

Tic Tac Toe – Mosey to the bus loop.  Race down the bus loop and back lining up in order of speed upon returning.  Form 2 teams of mixed speed for tic tac toe using 6 soccer pinnies and sidewalk chalk.  Each competing team has 3 pinnies.  1 member from each team races 25 yards to drop the first pinnie strategically. Repeat for 2nd and 3rd member.  Remaining members race to pick up, replace, repeat until one team has 3 in a row.  Winner does an exercise and the loser does the same with twice the reps.

Back to the Flag – Indian Run back to the flag.  Circle up and go around to allow each member to pick their favorite non-ab, non-burpee exercise.

Numberama, Namerama, COT

No announcements

I was thankful the New Market crew went light on the harassment and heckling this morning.  However, Wilson was noticeably missing.  YHC learned that Marmaduke is faster in reverse.  

Thanks, fellas, for showing up this morning and thanks for your support on my sneaky VQ.  Special thanks to DK for introducing me to the group and forcing me to get out every morning.  Also, to Garbage Plate who showed me the ropes a few years back.  It’s great to be surrounded by such strong men.

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7 Comments

  1. Döner Kebab on

    Great VQ, Bullseye! Love the way you mix things up, and especially enjoyed the Tic Tac Toe…though, I focused on strategy and not speed. Great having you join this group the past several months!!

  2. Hell of a VQ, Bullseye. You were like a pro. I look forward to many more No Burpee, No Ab, Bullseye workouts.

    I particularly enjoyed the tennis court variety shuffles and the tic tac toe. My legs are still burning. Well done.

    OC and Tobit – hope your pains and ailments are feeling better.

  3. Awesome Q Bullseye! Are you sure that was your VQ?? It was like you’ve been doing this for years.

    The tic tac toe was a nice change-up…although I still think the neon yellon pinnies gave the other team an advantage….let’s test that theory soon.

    The muscle pull isn’t too bad…nothing that a good lengthy stretch won’t cure. Maybe someone can bring some yoga blocks to Twin Team tomorrow.

  4. Well done Bullseye, sorry to miss the VQ. Looking forward to catching the next one. Now that you’ve got the taste of it we can put you down for SOT or Timberwolf every few weeks. I’d say NoToll too but you have to look ahead a few months to get on that one.

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