F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

L(otta)BCs

5

11 Davillians and 2 summer tourists stormed into the parking lot this morning for another humid time in the gloom that went something like this…

Mosey to the far side of the building.

COP All IC – 25 SSHs, arm circles, 10 don quixotes, 10 hand-release merkins (HRMs), 10 plank jacks, 10 HRMs, 10 tempo LBCs, 20 crab cakes

Mosey to the front corner of the building.

L(otta)BCs

Start with 10 LBCs and go to the four corners doing 20, 30, 40 LBCs and return to the starting place to wait for the PAX holding six inches. 25 LBCs IC (50 total). Do 60 LBCs and go to the four corners of the field doing 70, 80, 90 LBCs and return to the starting place to wait for the PAX holding six inches. 50 LBCs IC (100 total).

Mosey to the pavilion

Ring of Indian Bear Crawl Catch Me If You Can

Each person finds a bench and holds the derkin position. The first person does 5 derkins and takes off in a bear crawl around the pavilion. The next person does 5 derkins and follows. Every person does a derkin when someone passed by. Continue until everyone goes.

Mosey to the flag

6 MOM – All IC – 20 flutter kicks, 20 american hammers, 20 alabama prom dates, 20 freddie mercuries, superman to finish

Numerama, Namerama, Announcements, YHC took us out.

Announcements – Labor Convergence at Twin Team, Prayer requests for the member of the PAX who discovered the 90% blockage after the F3 workout.

NMS:

YHC received a healthy dose of trash talk from Mudface yesterday about the Q. Messages like, “Should I bring a pillow?” and “Are we going to be stargazing for the workout?” were included in a barrage of trash.

YHC took note and let that be his inspiration for designing the workout.

The PAX had ample time to look up at the sky. The early sunrise led to no star sightings but there were some birds flying through the air at points.

Honeymoon and Marmaduke found their way to The Creek without any location issues and added to the normal PAX. DaVille counting was utilized though there was a push for foreign words like “eleven,” “twelve,” and “thirteen.” It has been fantastic have Grabber back with the PAX along with some of the newer PAX.

The figure 8 path for the L(otta)BCs stretch seemed to add some variety to the normal four corners. Emoji displayed his pipes by singing loud and on key for the supermans. YHC tried to hold out the final note to prolong the exercise but had less oxygen this morning due to the humidity.

T-claps to Rainbow for joining us this morning as the only 2.0. YHC’s 2.0 was non-committal and decided to stay in the fart sack this morning. She will be “rewarded” with no dessert for at least 24 hours or even a week or maybe a month or perhaps a year…

Every F3 morning is an adventure and no morning is the same. Let’s keep it rolling!

The Carpenter

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