F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Around the World

3

5 fighters crash landed into the school parking lot for a battle that went something like this…

Mosey to the school entrance.

COP All IC – Arm circles, helicopters, don quixotes, SSHs, copperhead squats, LBCs

Mosey to the bus loop

Around the World

Go around the bus loop with stops at the four corners with the following: Corner 1 – 40 two-handed kettle bell swings, Corner 2 – 35 two-handed kettle bell swings, Corner 3 – 30 two-handed kettle bell swings, Corner 4 – 25 two-handed kettle bell swings. This included stopping at the midpoint on the long stretches for 40 LBCs each. Mosey around the bus loop.

Go around the bus loop with stops at the four corners with the following: Corner 1 – 20 two-handed kettle bell swings, Corner 2 – 15 two-handed kettle bell swings, Corner 3 – 10 two-handed kettle bell swings, Corner 4 – 5 two-handed kettle bell swings. This included stopping at the midpoint on the long stretches for 20 LBCs each.

Go around the bus loop with stops at the four corners with the following: Corner 1 – 20 snatches, Corner 2 – 15 snatches, Corner 3 – 10 snatches, Corner 4 – 5 snatches. This included stopping at the midpoint on the long stretches for 20 LBCs each.

20 goblet squats, 20 sit-up presses, 20 clean-and-presses

Mosey to the flag location for boat canoes

Numberama, Namerama, Announcements, Yardsale took us out.

NMS:

YHC almost missed the Q on this one. YHC checked the Q sign-up sheet earlier in the week and thought that he saw that Gomer Pyle’s name for MANNDate. Mudface, however, texted YHC with some trash talk and provided a Q-saving reminder.

Mumble chatter was prevalent this morning with Yardsale leading the way. YHC kept waiting for Mudface to uncork his, “C’mon man! If you are going to talk that much then increase your weight” comments but they never came.

YHC started the COP with arm circles and other exercises in light of “feedback” (indirect through passive channels) from Lab Rat about the order of COP exercises. After all of the PAX felt loose, YHC unleased the normal SSHs and everything felt right again.

The “Around the World” exercise was a late night creation the prior evening in light of Mudface’s text and Q wake-up call. 180 two-handed kettle bell swings over the course of the two trips around the bus loop provided a good challenge for the PAX. The “breaks” for LBCs and moseying around the parking lot were welcomed by all.

Helix and Mudface pushed through the workout with heavy weight and tenacity. The rest of the PAX didn’t take any prisoners either!

At one point, Mudface unleashed the 4th F and almost killed the PAX on the spot. He shouted, “Pad Thai HOT!!!” in reference to the previous night’s dinner but he could have easily been described the GAS that lit up the entire region…

Every F3 morning is an adventure!

The Carpenter


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