Sunday, April 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»»In Daville, its 47 and Foggy

In Daville, its 47 and Foggy

2
By on Richmond, VA
  • When: 12/27/19
  • QIC: Phonics
  • The PAX: Emoji, Mudface, Phonics

A pax of 3 found their way to the grounds of Pearson’s Corner Elementary School for YHC’s birthday. This is what occurred:

COP

  • SSH – 47 IC
  • Don Quixotes – 12 IC
  • Arm Circles – 20 small, 7 big for a total of 27 – IC / reverso
  • Merkins – 7 IC
  • Mountain Climbers – 2 IC

The Thang

  1. Lat Hangs/Merkins
  • For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count twice which meant we did 6 sets of Lat Hangs and Merkins.

Mosey to the blacktop

2. Leg Warm-ups – High Knees, Butt Kicks, Karaoke, Backwards run

3. 10 Sprints across the Blacktop

4. Tabata

  • Round 1 – Lounges with foot on bench/rotate legs (4 sets of each leg)
  • Round 2 – Side Planks – Rotate (4 sets of each side)
  • Round 3 – Reverse Plank/Dips and Incline Merkins/Regular Merkins -(4 sets of each)

5. 2 Minutes of Mary

  • Freddie Mercuries – 20 IC
  • Six Inches – Hold for 30 count

COT

Name-o-Rama, Number-o-Rama, YHC took us out.

NMS

Today was only the 2nd time YHC has posted at the new location of the Creek at Pearson’s Corner. It was so foggy, it was difficult to find the entrance. Once he parked, he saw one other car pull in which turned out to be Emoji. He then saw Mudface get out of his car. What a perfect group of 3 for YHC’s birthday Q. The theme of his birthday ended after the COP. The rest of the exercises did seem to work well for a smaller PAX including the Lat Hangs/Merkins and Tabata.

Thank you Emoji for bringing the energy this morning. You make it feel like it is a much larger PAX with your upbeat attitude. We did have questions this morning if Mudface is a certified instructor. We may have to investigate this.

YHC was 43 when he first posted in 2016. Just a short time later, he is now calling out 47 in the COT. Its amazing how fast time goes by. In saying that, its hard to remember not being part of F3RVA. This group has meant a lot to me and I hope to celebrate many more birthdays with you guys in the future.

Announcements

Thank you for letting me lead you this morning!

Gotta Run!

Phonics

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