F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

How to lead the Ice Skater IC?

2

What a great morning for the Elite Eight to post at Atlee High School. The beatdown went something like this.

Mosey to the back of the high school

COP

  • 30 SSH IC
  • 10 Imperial Walkers IC
  • 10 Russian Soldiers IC
  • 15 Arm Circles (10 small, 5 big) IC Reverso
  • 10 Lunges (do not move front leg) IC – Then switch legs for 15 IC
  • 10 Ice Skaters IC
  • 10 Balls-to-the-Wall IC
  • 10 Merkins IC
  • 10 Angled Knee leg jumps IC
  • 10 Foot to Hand Mountain Climbers IC
  • 20 LBCs IC
  • 15 Heels to Heaven IC
  • 20 APDs IC
  • 10 Burpees IC

THE THANG

Billiards Burpees

  • Start at corner of field – 5 burpees
  • Run to center of field, 5 burpees
  • Run to end of field – 5 burpees
  • Run to opposite corner of field – 5 burpees
  • Run to center of field – 5 burpees
  • Run to end of field – 5 burpees
  • Run back to starting position

Partner Suicides – Partners alternate running suicides while the other partner does an exercise. The number of exercises increases as the distance of suicide increases. This was done on a soccer field.

  • Round 1 – Merkins – 5, 10, 15, 20
  • Round 2 – Freddie Mercuries – 5, 10, 15, 20
  • Round 3 – Burpees – 3, 6, 9, 12

Plank-O-Rama

Plank-O-Rama   – From plank position

  • Alternate between Carolina Dry Docks and Merkins – 10 IC
  • Rotate to Side Plank – Drop Hip and Raise – 10 IC
  • Rotate to Back Plank – Inverted APD – 10 IC
  • Rotate to Side Plank – Drop Hip and Raise – 10 IC
  • Rotate back to front plank – Alternate between Carolina Dry Docks and Merkins – 10 IC
  • Mountain Climbers – 10 IC
  • Rotating Elbow Planks – 10 IC
  • 6 inches – Hold for 30 count
  • Mountain Climbers – 20 IC

Mosey back to Flag

COT – Numberama, Name-o-rama, YHC took us out.

NMS

This is YHC’s anniversary week. This Friday at the Creek, YHC will celebrate 3 years of F3. Quite a few in the DaVille Nano-Region will also be celebrating their 3rd anniversary Qs in May. YHC is thankful for the founders of F3RVA for its growth in the area and especially to Circle K, Abacus, and Lab Rat for bringing it to Mechanicsville.

The weather was perfect this morning for a beatdown that included a good deal of running. When YHC got out of the car, he said to Spike that it felt chilly (which is just fine.) Spike and Bulkhead had just run from their homes to the AO and did not agree with YHC’s opinion.

Well done by all PAX members today! When it comes to any combination of running and Burpees, Helix is unstoppable. Great job by Spike and Bulkhead who have continued to run to the AO on Tuesdays. Thank you as well to all PAX members for your patience with YHC during the COP. Next time (maybe), YHC will practice cadence counts with new exercises like the Ice Skater before actually leading them. He should have learned his lesson while observing Dr. Tryhard try do the same thing last week at The Forge.

Lastly, DaVille is an awesome AO. If you have not visited it before, come try it out. The fields where we spent the entire time today is probably my favorite spot to lead. The summer tour is quickly approaching which is an excellent opportunity to see it for yourselves.

Announcements:


F3RVA Field Day – May 11 – Vinny would like at least 10 PAX members from each Nano-Region. It’s time to bring the Ghost Flag home to DaVille.

Gotta Run!

Phonics

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