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

Let’s try something new

1

5 grizzled veterans showed up for a Doozy Q at Timberwolf to learn a couple new steps for some and a refresher coarse for others.

COP – Mosey to the bus parking lot

Cherry Pickers, DQ’s, Helicopters and Man Killers Mosey to end of lot for Bat Wings (Arm circles X20 IC, Reverse X20 IC, Seal Claps overhead X20 IC, Seal Claps In front X20 IC arms up the whole time. With Shoulders primed and ready move to the wall for ascending balls-to-the-wall – start in balls to the wall position walk down and out to plank position 10 merkins and back up to ball to the wall (X3)

Mosey to the tennis courts to meet the prostitute

Corner 1 – 10 LBC’s, corner 2 – 20 American Hammers, corner 3 – 30 Hello Dollies, corner 4 – 40 WWII’s back to the start after each corner and repeat each corner as you go by.

Mosey to the track

Bear Crawl Inch Worm

A track has 2 straightaways 4 corners and 2 curves on the straightaway PAX lines up in plank position last person Bear Crawls to the front repeat until PAX reaches the other end of the straightaway. In the 1st curve run to next straight away repeat.

Audible was called in the first straightaway (halfway) because with only 5 PAX it makes for a lot of Bear Crawls. Indigenous people run to the other side (halfway point) back into the Bear Crawl Inch Worm.

Mosey to Light pole alley (modified)

YHC made up the exercises as he went along so these may not be in the right order. Start at light pole by basketball court run to next light pole do exercise and back.

10 Merkins, 10 Squats, 20 calf raises, 20 monkey humpers, 20 SSH for Honeymoon

Mosey back to the flag 5 Burpees OYO

Numbers / Names / YHC took us out

NMS:

YHC was looking for something new and interesting to try on the PAX this morning. Some where introduced to my new favorite from Indiana – Man Killers – If you like SSH’s you’ll like these. Bat Wings was a new one for YHC and proved to be a shoulder roster (YHC added the seal claps in the front from what was listed on F3 web site). Following it up with ascending testicles might have been a bit much. But WTH? Everyone knows and loves the prostitute so nothing really new there just hitting the abs hard. Bear Crawl Inch Worm was new and YHC didn’t have a good way to gauge how long it would actually take. We had to make an adjustment half way down the track (mainly because YHC’s shoulders where spent) but still made the best of it.

Notes and Prayers:

F3 RVA retreat

P.O.G. Grandma not doing well pray for his family

YHC’s Mother-In-Law is in stage 4 kidney failure and has been told that she will need to be on dialysis basically until the end.

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