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

We should have never introduced the Pipe Loop to a new Q

3

34 warriors, including a FNG and two 2.0s fought away the fart sack on a heavy humid Saturday morning. 6 days in a row of Qs made YHC dive deep into the rotation, but one of the best AOs in RVA always brings an arsenal of run friendly and ground and pound options to maximize an hour in the gloom.

Mumble chatter up to 6:00, Let’s Mosey.

COP

Mosey to the Amphitheater, and work your way down to the stage. 2 Merkin buy-in at each step along the way (36)

Welcome to DogPile, F3 Mission, F3 Disclaimer, Exercises:

  • 20 SSH
  • 10 DQs
  • 20 Russian Soldiers
  • 10 Merkins
  • 25 LBCs
  • 25 Flutter Kicks…. Warm? Let’s Go.

The Thang

Exercise 1 – Rusty Cage Triple Check

3 sets of 5 – 10 – 20 OYO

  • 5 Pullups
  • 10 Bar Dips
  • 20 Box Cutters

Exercise 2 – AMRAP Modified Cindy

Mosey down to Pump House Dr. via the Pipe Loop, divide into two group, one of each side of the Curb. River side of the Curb embarks on a Modified Cindy AMRAP (as many reps as possible) consisting of

  • 5 Carolina Dry Docks
  • 10 Merkins
  • 20 WWII Sit Ups

While the River side group AMRAPS the Pipe Loop side starts off with

Exercise 3 – Jacob’s Ladder on the Pipe Loop (Modified)

7 rounds Pipe Loop Run, each loop is finished with a Burpee Ladder

1st Lap = 1 Burpee…… 7th Lap = 7 Burpees

Pipe Loop Six is in? Groups switch exercises.

Plankarama and Al Gore for the Six.

With 8 minutes to go, YHC thought it be best if we take it easy back to the flag, 2 lines of Indigenous Peoples Runup the Toll House side of Pump House Rd. Kudos to the PAX for always empowering the Six to gut it out.

Numberama, Namerama, YHC and Ollivander took us out.

Announcements:

Loose Goose in Charge of the Q Sign Up Sheet, Tell him who you are.

T Shirts.

Prayer Requests:

Kryptonite’s Niece. Lift Alexis and her extended family up.

What a week. Dog Pile always seems to hit a bit harder with the extra 15 minutes from the work week workouts. Nothing more powerful that the collective group

  • surrounding an FNG to lift him up while he’s gutting it out to the last second.
  • Embracing one of our own whose family is going through a personal hell.

Leaning on each other is what F3 is all about.

The Week* of Wojo is capped Monday evening at Punisher.

Don’t fumble your weekend away. Enjoy it fellas.

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3 Comments

  1. Waiting for the first group to finish their 7 loops allowed me to get eaten alive by something on the ground. But that wasn’t the most painful part of the beatdown, nice work Wojo.

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