F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Blast from the Past!

3

YHC rolled up, parked in the wrong lot, walked over to the guys, and Mudface kindly pointed YHC to where the ST is planted. A total of ten gloom warriors formed up to follow DTH into battle – here’s how we won the day:

The THANG:

Mosey to school wall for Warmerama:

  • Donkey Kick-Offs: Sets of 5 DK’s followed by 5s feet on wall – went about 6 rounds

Mosey to asphalt for COP #1:

  • SSH x20 IC
  • Imperial Squat Walkers x10 IC
  • DQ’s x10 IC
  • Hairy Rockettes x10 IC
  • No Cheat M’s x10 IC
  • Sweat Angels x20 IC

Mosey to Field for COP #2:

  • DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
  • Bear crawl to cross 30 yards
  • Exercises: Merkins, Ball Dippers, & WWII’s
  • ABC’s for the SIX

Mosey a lap around the track to the Playground for COP #3:

  • Partner up for a Ladder: P1 sets pace with descending Pullups while P2 Donkey Kicks on Swings – each partner descends from 7 pullups to 1.
  • Dips for the SIX

Mosey to field for COP #4:

  • Circle up for Captain Thor In-Cadence
  • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

Mosey back around track then BTTF:

  • PCMB’s (Prison Cell Merkin Burpees – Burpee with Merkin, followed by Rt knee to Rt elbow, Merkin, Lt knee to Lt elbow, Merkin, recover jump up) …YHC completed x6 then audibled because these suck
  • Flutter Kicks x30 IC
  • APD’s x15 IC

COT:

  • Counterama #10
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer

NMS:

  • Holy blast from the past Batman! Turns out Trout and I grew up together in Lexington VA and YHC hadn’t set eyes on the man in almost 20 years – but how can you forget that handsome mug! He was also ahead of YHC at VMI. Small world! Glad to have you in F3RVA brother. Solid work from all the men and Chewie today. Glad you appreciated a few fresh exercises in the mix. Always entertaining to have Emoji in the peanut gallery. Thanks to Opus for your hard work partnering up today. Keep headlocking gents! 
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About Author

Inducted into F3 at NoToll 9/25/18 (Ollivander's VQ). [Back Story: VMI Class of 2005, Grad work at UVA, Med School at PCOM in Philly, Pediatric Residency at VCU, Served medical missions x1 year in Papua New Guinea, Settled in Bon Air with hot wife and 2 terrific kids. Work at PAHP (Pediatric & Adolescent Health Partners) and serve at Crossover Clinic. Attend WEAG (West End Assembly of God) - serve on leadership teams for Small Group and Marriage ministries. Serve abroad annually on medical mission trips. Love to hunt and fish at my parent's farm in Lexington VA. Enjoy a monthly Texas Hold'em night with the guys. Build furniture and landscape for fun.]

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