F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Deck the Halls

1

5 Davillians arrived on a rainy Friday morning to help YHC finish off this week.

This how it went down

Mosey to the “hallways” of the school

COP (ALL IC) – SSH, DQ, Hillbillies, HRM, LBC’s, Windshield Wipers, Arm Circles

THANG

Mosey to the courtyard

F3 Workout Deck – YHC brought the deck of cards, gave it a shuffle, then cards were selected in groups of 4 to complete. Rules – complete the exercise shown, the number on the card is the # of reps. Face cards were 25 reps and Aces were 100. These were the cards Drawn:Karoake (around the courtyard)

  • Karaoke around the courtyard
  • Backward Lunge around the courtyard
  • 90 sec High Plank
  • 17 Derkins
  • 9 Low, Slow Squats
  • 3 (IC) High, Slow Flutter Kicks
  • High Knees around the courtyard
  • Sprint around the courtyard
  • 25 American Hammers (IC)
  • 25 Dimond Merkins
  • 25 Dips
  • 7 LBC’s
  • 25 Merkins
  • 100 SSH
  • 7 Monkey Humpers
  • Sprint around the courtyard
  • 25 Burpees
  • 4 Carolina Dry Docks
  • 100 Calf Raises
  • Butt Kickers around the courtyard
  • Sprint around the courtyard
  • 10 Incline Merkins
  • 100 2ct Flutter Kicks
  • Backward Run around the courtyard
  • 4 Heels to Heaven
  • 8 Merkins
  • 25 Monkey Humpers
  • 2 Hand Clap Merkins

Mosey back to the VSF

Merkin Circle – PAX took turns completing merkins increase reps each time around. Got up to 7 before time was called

Numberama, Namerama, Announcements, then YHC took us out

MOLESKIN

Wow, what a week and great finish to it! Surprisingly with all the rain we have seen this week, today was the first one where it was actually rain during the workout.

Great to have Yard Sale and Rounders out this morning. Yard Sale got his second workout in this week.

The Deck always bring its challenges. First there some exercises that we had to skip simple because we are not sure what they are. Also you never know what you are going to get. This time it was a little lower on the face cards.

Thanks everyone for a great week. I have final completed the challenge of Qing all week. Thanks also to my M for letting me go out on a Sunday to do this. It was a great way to celebrate 4 years with F3!

Merkin Count – 129 merkins + 25 Burpees

ANNOUNCEMENTS

  • Memorial Day workout for Daville will be a Hanover Wasteside Park @ 7am
  • A new 3rd F AO is launching on Zoom next Tuesday night @ 8. See pre-blast and slack

SPIT ON THAT!!

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