F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The DTH Chest-Expansion Program

1

A fine foursome along with DTH’s dog Cooper (F3 “Opi”) came out in the crisp cold darkness to knock out a bunch if merkins along with other stuff – as follows:

The THANG:

Mosey to Culdesac for COP #1:

  • x10 Merkins at each light pole going down (x140 total)
  • Welcome & F3 Disclaimer
  • DQ’s x10 IC
  • Hairy Rockettes x10 IC
  • Body Builders x10 IC
  • Mtn Climbers x10 IC
  • Freddie M’s x10 IC
  • DTH’s x10 IC

Mosey back up to top for COP #2:

  • x10 Carolina Drydocks at each light pole going up (x140 total)
  • Assemble at end of grassy knolls
  • Fiddler Crab (feet downhill) across length of Grassy Knolls’ side slope, stopping at every 20 yards to complete x10 Incline Merkins (x6 stops = x60 Inc.M’s total)
  • *AUDIBLE to alternate the movement portions & rotate between Fiddler Crab, Moving Lunge, and Fiddler Bear Crawl

Mosey to Soccer Field 1 for COP #3:

  • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
  • 25 yard line – x25 Merkins
  • 50 yard line – x50 Squats
  • 75 yard line – x75 Am.Ham’s (2-ct)
  • 100 yard line – x100 Calf Raises

Mosey to Amphitheater for COP #4:

  • Partner up for Dora
  • x100 Merkins
  • x200 WWII’s
  • x300 Monkey LBC’s
  • Moving partner completes x5 Incline Merkins on each of 7 steps going up then runs around top to return via side stairwell (YHC went around 3x = x105 Incline M’s total)
  • *OUT OF TIME ON LBC’s —> BTTF

COT:

  • Counterama # 4
  • Namerama
  • Announcerama (see Comments)
  • CHAP took us out in Prayer

NMS: 

  • Solid ~530 Merkins incorporated into this morning’s routine (total depends on how many an individual completed during Dora. Today’s merkin emphasis serves the ongoing November Merkin challenge while also prepping the Forge for taking back the Most Merkins Banner later this month. Enjoyed the small crew today and of course Cooper loves running with the guys…even if that sometimes means enthusiastically tripping them up. Keep posting fellas!
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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.]

1 Comment

  1. – Chaplain’s Q#2 coming to the Forge next Thursday (11/14)
    – MOST MERKIN CHALLENGE coming back to the Forge on 7/21. We’ll have a co-Q leading a standard routine for those unable to join the merkin madness.
    – November Merkin Challenge – sign up on the “F3Richmond Monthly Challenges” excel spreadsheet to join a You-VS-You daily merkins challenge (https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing)

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