Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

A$$-whoopin’ welcome for Pistol Pete!

4

Ocho hombres assembled in the gloom for a healthy helping of DTH love – here’s how we nearly all spilled merlot…

The THANG:

LIFO-Mosey around Parking Lot, picking up PTrap & Conspiracy en route, then circle up for COP #1 at the Flag: 

  • SSH x20 IC
  • DQ x10 IC
  • LBC’s x20 IC
  • Body Builders (8ct Burpee) x10 IC
  • Crab cakes x20 IC
  • No Cheat Merkins x10 IC
  • Mtn Climbers x20 IC
  • DR W x10 IC

Mosey around track to Pull-Up bars for COP #2: 

  • Follow the Leader Moseycises around track – Shuffle In, Shuffle Out, Butt Kickers, High Knees, Caraoke In, Caraoke Out, Ball Headers 
  • Morning Call: Each man in turn declares his F3 name & performs x5 Pull-ups calling cadence to the pushing pax who complete x5 merkins IC. (x40 total)

Mosey to the hardtop wall for COP#3:

  • Wall sits for the SIX
  • “Dirty HookUp” x20 IC (plank facing wall, place each hand up on wall, then bring them back down, 4ct, alternate hand order half-way through)
  • Wall Sit cool down
  • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
  • Wall Sit cool down

Mosey to the Field for COP #4:

  • 4Corners + Escalator: x10 Burpees, x20 WWII, x30 Merkins, x40 Am Hammers (2-ct) 
  • ABC’s for the SIX

Mosey to Rails for COP #5:

  • Partner up for x3 rounds of:
  • Jerkins x10 ea
  • Cliff Hanger Merkins x10ea
  • Dips x10ea

Mosey BTTF:

  • Flutters x20 IC
  • APD’s x20 IC

COT:

  • Counterama #8
  • Namerama (FNG Pistol Pete)
  • Announcerama (see Comments)
  • YHC took us out in Prayer

Naked Moleskin: 

  • Always a pleasure to run the gauntlet of HBR’s considerable acreage, and YHC had already assembled a fairly high-intensity routine before Handshake reached out to request an especially challenging beatdown for his FNG friend Pete Schrock, who’s a fitness warrior in his own right, and who Handshake has been head-locking to post for north of 6 months. Pete’s got a pretty wild story so if you have the chance, ask him about it. Needless to say, the gloom was ripe this morning for hardening our minds and bodies, and eight is a great number for keeping everyone together. It doesn’t happen often, but YHC definitely felt the wave of merlot nausea as we COT’d. Thank you brothers for affording me the opportunity to lead – it was an honor. SYITG!
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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.]

4 Comments

  1. – This week VQ Alerts! CHAPLAIN at the Forge & TATER at GridIron
    – F3RVA 5-Year Convergence at Dogpile
    – F3RVA Retreat this weekend 9/21-22, rustic camping venue 45min from RVA, cornhole tournament starting Sat at 4:30pm, etc. Contact DTH at 540-460-1003 for details.
    – DTH 1 year anniversary next week – join me every day for a week of celebrating in the gloom!
    – Puppypile 9/28

  2. Great q DTH! I like how you add extra steps to a lot of exercises (e.g. 8 count burpees). So great that my ring decided to fly off during the 4 corners. Thankfully it was found by one of the PAX! Great to have u Pistol P!

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