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