F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

LPs for BT!

4

10 Warriors rose from the Fartsack to hit the pavement running this morning at Timberwolf.

COP

Helicopters x 10

SSHs x 20

Copperhead Squats x 10

LBCs x 30

Flutters x 10

Mosey to bottom of Bus Lot

Partner up – Dora

Partner Run to bottom of hill and back

Other Partner Exercises – 100 Curb Merkins, 200 Squats, 300 LBCs

Lunge Forward to Light Pole, Lunge Bakcward to Second Light

Mosey to Light Pole Alley

LightPole Alley

YHC and each Pax gets to call and exercise at each pole. Start at First pole, do called exercise, run to last light pole, repeat exercise, return to second pole wait for the six. Rinse and repeat until all light poles are complete.

Exercises – Merkins, Jump Squats, Box Cutters, Hello Dolly, WWIIs, Imperial Walkers, Carolina Dry Docks, Lunges, MonKey Humpers

Mosey back to first light pole, reverso back to the wall by the flag.

5 Mins to go. Wall sit for a minute, 5 burpees, 1 min sit, 4 burps, down to 1, you get the picture.

Back to the flag.

Numberama, Namerama, YHC took us out.

Announcements:

Labor Day Convergence at Timberwolf, Sept 2 7am.

F3 Retreat – Sign up, See Vinny’s Pre Blast

Shirt Orders – See previous announcements.

NMS:

What an awesome morning gents! To see double digits roll into Timberwolf is just awesome. Tip of the hat to Honeymoon and Rosie for putting in extra credit run pre-post, strong work fellas. Love seeing Nancy Lopez, Hermes and Beaker continually posting in SOJ and the work is showing, both are getting stronger and faster. Great to see Doozy back from vacation and posting, would love to talk to him more but every time I look up he is already 30 yards in front of YHC. Mousetrap knocked out the light poles like it was nothing, strong work brotha! Aisle 5, my man what can I say, dude you are a beast, keep it up, love seeing you posting! Lastly BT, awesome to see you roll into T’Wolf this morning to check off your Summer Tour list. YHC wasnt planning on doing LightPole Alley but when visitors show up we have to show them some local flavor. BT crushed the light pole alley as expected, Richmond Proper was well represented today, strong work dude, and we hope you come back! Right at 2.5 miles total by my watch, awesome work by all! Fellas, its always and honor and a blessing to lead you all, thank you for the opportunity! Go out today, extend a hand to someone in need, you never know what they are going through!

Marmaduke

Share.

About Author

4 Comments

  1. Duke – you killed them today. Lightpole alley is tough! Sorry to have missed it. Great to see BT on SOUTH SIDE! See yall this weekend!

  2. Big Tennessee on

    I like it over here. May have to shop for some real estate in New Market and bring the golf cart! Thanks, boys. Great start to the morning, and love the LP flavor!

Leave A Reply