F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

I GET KNOCKED DOWN…

4

Eight gloom veterans and 3 WEAG FNG’s posted in balmy temps for our second FORGE experience. Here’s how DTH kept the PAX moving as a team:

The THANG:

Mosey to COP #1: (Remain in 1st Lot)

  • Chumbaburpee – musical warmerama with a Burpee for every “I Get Knocked Down”, and other to-the-beat exercises in during verses – Imperial Walkers, Russian Soldiers, Ball Dippers
  • Total of 24 Burpees

Mosey to COP #2: (2nd Lot)

  • DQ’s x10
  • Cherry Pickers x10
  • Dancing Bears x20
  • Angle Grinders x20

Mosey to COP #3: (Rails)

  • Circuit: Complete x3 sets of x10 Dips & x10 Incline Merkins at the top end of the rails, with x10 WWII’s 50 yards away back at the bottom of the ramp
  • Captain Thors & Pankercises while awaiting the Six

Mosey to COP #4: (Hills)

  • Burp Back Mountain – Partner 1 starts 100 count Burpees at bottom while Partner 2 bear crawls up the hill, completes x10 Heels to Heaven, then runs back down to switch with Partner 1 …early finishers teamed up to complete the Six’s Burpees.

Circle up for COP #5:

  • Flutter Kicks OYO x1min awaiting the Six
  • Freddie M’s x20
  • APD’s x20
  • Dying Cockroaches x20
  • Protractor variations
  • Scissors/Flutters variations
  • Wilson’s ab stretch
  • No Cheat Merkins x10
  • The DTH Circle Merk x3

COT at the ShovelFlag:

  • Counterama #11
  • Namerama (x3 FNG’s)
  • Announcerama (see Comments)
  • YHC took us out in Prayer

NMS: 

  • Beautiful morning to celebrate our freedoms among F3 brothers. Very happy to introduce a few more WEAG brothers to F3. Thomas Lord’s favorite hobby is making sweet love to his wife – welcome TROJAN! Tim Hughes (age 59) plays keys for his band – welcome PIANO MAN! And Vik Karunakar sings for the same band and enjoys watching Cricket – welcome JIMINY CRICKET! YHC thought the Chumbaburpee warmerama was a fun way to get things started, and will be considering some other songs for future Q’s. Keep posting fellas!
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About Author

Inducted into F3 at NoToll 9/25/18 (Ollivander's VQ). [Back Story: VMI Class of 2005, Grad work at UVA, Med School at PCOM in Philly, Pediatric Residency at VCU, Served medical missions x1 year in Papua New Guinea, Settled in Bon Air with hot wife and 2 terrific kids. Work at PAHP (Pediatric & Adolescent Health Partners) and serve at Crossover Clinic. Attend WEAG (West End Assembly of God) - serve on leadership teams for Small Group and Marriage ministries. Serve abroad annually on medical mission trips. Love to hunt and fish at my parent's farm in Lexington VA. Enjoy a monthly Texas Hold'em night with the guys. Build furniture and landscape for fun.]

4 Comments

  1. As always, it’s my honor to attend and lead such a fine group of men. Announcements below:
    – FLATLINE’s M’s grandmother passed away – please keep his family in your prayers
    – Welcome FNG’s – Tim Hughes (Piano Man), Thomas Lord (Trojan), Vik Karunaker (Jiminy Cricket)
    – DON DRAPER’s VQ next Thur (4/18) at the Forge!!!

  2. Great Q (and Great AO!), DTH. Chumbawumba was a lot more fun when it was a drinking song and not a burpees song – and also it was the late 90’s and I was pushing 20 instead of 40 – but great pull nonetheless.

    Welcome to the FNG’s – Trojan, Piano Man, and Jiminy Cricket – ya’ll crushed it out there. Hope to see you back out soon.

  3. Enjoyed being back at The Forge this morning…another great Q DTH!

    Awesome to see three FNGs…welcome Trojan, Piano Man, and Jiminy Cricket. Keep posting!

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