Thursday, October 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

“Soooo… Single Count?”

2

As DTH continues his Summer Q Tour, a holy 7 brothers of the star spangled cloth gathered for their daily dose of flagellation. Here’s how they applied the whip:

The THANG:

Mosey to pick-up loop for COP #1:

  • Imperial Squat Walkers x10
  • Hairy Rockettes x10
  • DQ’s x10
  • Chilly Jacks (elbow plankjacks) x10
  • DR.W’s x10

Mosey to church lot for COP #2:

  • DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
  • Bear crawl to cross lot
  • Exercises: Dive-Bomber Merkins, Ball Dippers, & WWII’s
  • ABC’s for the SIX

Mosey back to school blacktop for COP #3:

  • Burp&Groin Pyramid – Add 1 Groiner per Burpee, going up from 1-10
  • Audible to Plank Jacks to for coming back down 9-1
  • Al Gore for the SIX

Mosey up to the Field for COP #4:

  • Circle up for Captain Thor In-Cadence
  • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20… uuuggghhhh
  • Exhausted, PAX skipped to complete 10:40, with the AmHam’s as single count

Mosey over to the Bars for COP #5:

  • Complete x30 pull-ups & x30 jerkins OYO in whatever order desired

Mosey back to the field for COP #4.5 to complete the Captain Thor:

  • 6:24, 7:28, 8:32, 9:36
  • “Yes Bodos…single count…”

Mosey Back to the Flag for Mary:

  • No Cheat Merkins x10 IC
  • Flutters x40 IC to run down the clock

COT:

  • Counterama #7
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer

NMS: 

  • Good times with the Hoedown crew & guest Poppa Smurf, keeping it real with some fresh DTH Exicon fun… Hairy Rockettes are the inverse of DQ’s – not a bad Ham stretch actually. YHC had planned a neighborhood mosey to Tuckahoe Park for the Dirty MacDeuce, but a brief drive-by revealed no access from nearby Lindsey Court Rd…oh well. Maybe some future runner-loving Q can take their PAX the long way around. But anyway, the DMD, BurpGroin Pyramid, and Escalating Captain Thor’s all proved sufficiently challenging. So, flagellation successful! Make it a GREAT day gentlemen. 
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About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M. Papa to a couple awesome 2.0's who love Puppypile.

2 Comments

  1. Nice one, DTH! Glad to have Papa Smurf out with us while on vacation? There is a hard to see trail that crosses a creek that will take you to that park but the beatdown was good enough without going there. Have a great day all!

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