4 More Years

3 Davillians arrived at MES to help YHC celebrate the official date of his F3 Name Day/Anniversary

This how it went down

Mosey to the blacktop

COP (ALL IC) – SSH x 25, DQ x 15, Arm Circles 15/5, LBC’s x 25

THANG

Mosey to the field

Baseball – YHC had set up some cones to use a bases:

Run to 1st Base – Heels to Heaven
Run to 2nd Base – Merkins
Run to 3rd Base – Burpees
Home – Sprints (about 30 yards) up and back x3
3 Rounds – 10 reps/20 reps/10 reps

4 Corners – Using the track, 20 Merkins, 20 (2ct) Flutter Kicks, 20 WWII Sit-ups, 20 Alabama Prom Date.
Rinse and repeat

Mosey to the playground

Triple Check – Dips, Burp Ups, and a lap around both blacktop

Parking Lot Tracers

Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out

MOLESKIN

Wow! Where have the last 4 years gone? 5/21/16, YHC had gone several other men from church on a retreat in Williamsburg. The Carpenter and Abacus where there, EHed YHC and 7 other FNG’s into a downrange workout.

Today YHC spend the first half repeating part of that day. The second half came from YHC’s second post and the first one at Atlee HS. Lab Rat at the Q that day and was shock to see the turnout.

Thanks to Carpenter and Bulkhead for making it out today. Also a bigger thanks to all YHC’s fellow F3RVA brother and F3 Hampton Road PAX for the a great last 4 years. This group show so much support to each other day in and day out. That’s something special that is hard to find today.

4 MORE YEARS!!

SPIT ON THAT!!