F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

IT’S A BIRTHDAY Q

6

10 Studs were up and eager for a beautiful Spring Morning Beat Down at Batteau!  Here’s how it all went down:

COP: DQ’s, Hillbillies, Russian Soldiers, Hand Release Merkins, Elbow Plank, American Hammers, Freddy Mercury’s

Stay in circle for a warm up:  15 each of 2 count Mountain Climbers, single count Merkins, Copper Head Squats, Burpees. 

Mosey to the Tennis Courts and lineup on the sideline: 4 minutes of cardio, with partner.  One partner is performing SSH’s while the other is sprinting to the other end of the court and back and then switch.  Routing continues till 4 minutes is complete. 

Stay at Tennis Court for a Lazy Dora (one of YHC’s favorites…and everyone else ;).  100 Merkins, 200 LBC’s, 300 Jump Squats.  One partner will start Merkins to a 10 count, while other partner is holding plank.  The switch will take place at each 10 count till 100 is reached.  For the LBC’s, partner will be holding 6″ inches and the switch will occur at each 20 count till 200 is reached.  For the jump squats, partner will be holding Al Gore and switch will occur at 25 count till 300 is reached. 

Mosey to the steps for an arm smoker:  Continue with partners.  One partner will run down the steps to the benches at the bottom of steps and perform 15 dips, while partner 2 is holding plank.  Partner completing the dips, runs back up steps to join his partner in plank for 15 BooYah Merkins, then switch.  A total of 5 rounds to be completed. 

Form a Native American run line.  Pax member in front peels of to the side and performs as many Burpees as possible till the last PAX member catches up and then will fall back in line.  As this is happening, the next PAX member at the front is peeling off for Burpees.  Continue up the road and around large traffic circle back to the “flag” (YHC needs to acquire a flag to carry around…can’t take the one of the house). 

Numberama, Namerama, YHC took us out.

Announcements:  Vinny asks for support of the Hoo’s!  Swirly offered prayers for those who wish to stay up for the game.  Tip off 9:20! 

NMS: YHC thanks you for allowing me to lead a great group of men on YHC’s 48 Birthday!  I have been blessed many times over in my lifetime and being a part of this group has certainly been one of those great blessings.  YHC missed his one year anniversary a few weeks ago, due to a trip out of town, but fortunate enough to be present for this occasion.  Be grateful for what you have and make sure you recognize those brothers around you that may be struggling.  Have a great day, men! 

 

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6 Comments

  1. Swirly (F3 Corporate) on

    Happy Birthday Flange ! Great beatdown this morning….
    Way to work guys !
    Good to partner up with Faceplant and Abba.
    I can’t believe I’m saying this – but go Hoo’s !
    See y’all in the gloom…

  2. Well done fellas. Looks like a smoker, Flange. And, Happy Birthday buddy!

    Just a reminder about the Old Glory tomorrow morning at NoToll to honor a vet who we recently lost and anyone else the PAX wants to lift up in remembrance. Get some sleep or just power through after the game (Go Hoos…why not?) and post in the morning and push yourself through an OG and honor some great folks we have lost!

  3. Happy Birthday Flange, nothing like marking another lap around the sun with a beatdown of your fellow PAX. I need to find my way to another Flange Q soon. See you boys at NoToll tomorrow.

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