Tuesday, September 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Pain is merely Weakness leaving the Body!

2

A dozen sweat warriors and one FNG showed up to be Forged anew. Here’s how the 13 got lucky…

The THANG:

Slaughter Start:

  • Bearpees x50 yards (x1 Burpee every x5 bearcrawl paces)
  • SSH for the SIX

Mosey down to culdesac for COP #1:

  • DQ x10 IC
  • Body Builders (8ct Burpee) x10 IC
  • Dancing Rockettes x10 IC
  • Copperhead Squats x10 IC
  • DR W x10 IC
  • Wilson’s Stretch
  • Merkins x5 IC
  • Carolina DD x5 IC
  • Dancing Bears x10 IC

Mosey back up to the Handicap Rails for COP #2:

  • Partner up, each complete x10 of the following while partner holding legs either does squats or curls for each rep:
  • #1 Jerkins
  • #2 Cliffhanger Merkins
  • #3 Dips
  • Then x20 each Dying Boxing C’s
  • Then repeato the Rail sets

Mosey to Amphitheater for COP #3:

  • 4×4 Descending Ladder:
  • Complete x5 rep bottom, box jump to top, complete x5 reps at top, box jump to bottom…repeato down to 1 rep.
  • Plankorama for the SIX

Mosey BTTF:

  • Variable Mary – Protractor Pain, Freddie M’s, APD’s, LBC’s

COT:

  • Counterama #13
  • Namerama (FNG “Nails”)
  • Announcerama (see Comments)
  • “Nails” took us out in Prayer

NMS: 

  • Comparatively cool morning after recent weeks stifling humidity. Mumble chatter ended quickly with the Bearpee Slaughter Start. Continued the burpee theme with Body Builders in the first COP and 4×4’s at the Amphitheater — DTH was feelin wiped at the end. Mr Roper was noted to comment his ears were sweating. Long Pole brought his father out, FNG “Nails”, so named since his nickname at the Fire department is the Hammer. WELCOME NAILS!!! As always, YHC is honored to lead and serve you men – keep headlocking new guys and trying out new AO’s! 

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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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