F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Windmills? Wojo Windmills?

6

A mighty 9 posted for the Twin Team episode of the Week of Wojo. What awaited the PAX was a heavy humid ground and pound beat down. Kicking it old skool on an elementary school black top never disappoints.

The PAX seemed concerned about the the many tolls a week of Q-ing can take on YHC, but before I could truly wallow, it was 5:30 and it was Go-Time.

Mosey to the Bus Loop for COP

COP

Welcome, F3 Disclaimer, Exercise time.

  • 10 DQs (Saab Style)
  • 15 Russian Soldiers
  • 20 Imperial Walkers
  • 15 Windmills , Helicopters

The Thang

Exercise 1- Unnamed Countdown Workout

Mumble chatter suggested “Wojo Windmills”

Bear crawl across the BB Court, perform 10 (then 9, 8, 7,….1) of the following exercises

  • Merkins
  • Carolina Dry Docks
  • Jump Squats
  • 2 count Mountain Climbers
  • Box Cutters
  • Reverse Crunches

Between rounds lunge back to the starting line, turn around bear crawl to the exercise zone.

Al Gore for the Six.

The PAX turned the Black Top into the Splash Zone. It was steamy.

Exercise 2 – 11s

10 Merkins to One WWII sit up, work your way to 1-10 with moseys to the other side of the court in between sets.

Plank-A-Rama for the Six.

Exercise 3 – Wall Sits/Squats

3 minutes of Wall Sit Variations included one legged options.

Mary

Mosey back to the flag for

  • 10 BONUS DQs
  • 10 full count American Hammers
  • 25 full count LBCs
  • 25 full count Alabama Prom Dates

Announcements

  • T Shirts – Get em’ while you can
  • HDHH coming soon.
  • Prayer requests: Helix and Family, YHC and Family, Ferguson Family, injured PAX

Another beautiful summer morning in Richmond presented another opportunity to get better. 5 boot camps in a row certainly provide for some new aches and pains, but it’s a solid reminder if you ain’t fightin’ through the pain, you ain’t livin.

Just Keep Livin’, Fellas. Each and every day. See y’all tomorrow at Dog Pile.

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6 Comments

  1. Great Q! I was glad to get in on the week of Wojo!

    My hands are hurting after all the bear crawling on that rough blacktop. (Maybe the grass would have been kinder)

    Enjoyed meeting a few pax a haven’t met before: Mr Holland, Scrum, Lumbergh

    Always good to be out in the gloom with you guys. Today marked 3 months (exactly) of F3 for me, since my first post at Twin Team on April 12. So far, it’s been a life-changing experience. I’m looking forward to continuing to accelerate my fitness, fellowship, and faith with you all!

  2. Thanks for not calling me out for missing this. Looking forward to Dogpile and getting some Wojo G&P.
    Nice work Mouse Trap on 3mos. You and Double Mint are in the running for fastest FNG-2-Allin for 2019, keep it up Aye!

    • Thanks HoneyDo! According to Big Data, in 3 months I have posted 39 times (including one downrange in California, that didn’t get counted – my second post ever actually).

  3. I hated to miss Wojo. I felt terrible yesterday/last night. Finally at 1:30 after not calling asleep I turned off the alarm….. I wanted to ride this train the whole week….

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