F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

BreakWind Ridge

2

A month of SOJ IPC in the history books (thank God), DTH returned to a gloomier Heartbreak Ridge packed with veteran pain addicts hungrily awaiting their fix. Good thing YHC brought along the medieval torture playbook…

The THANG:

COP #1:

  • Mosey to Soccer Field
  • Welcome & F3 Disclaimer
  • Imperial Squat Walkers x10 IC
  • Opus Merkins x10 IC
  • Dying Quixotes x10 IC
  • Tplank Arm Circles x10 ea side IC
  • Rosalita Whips x10 IC
  • LBC’s x10 IC
  • Wilson&Fudd

COP #2:

  • Mosey to Heartbreak Ridge
  • Partner up for a LINDSEY:
  • Bottom x30/25/20/15/10 – PLT’s 
  • Bernie to Top
  • Top x10/15/20/25/30 – Dying Boxing Cockroaches
  • Run to Bottom
  • Each partner completes each exercise
  • Elbow Plank for the SIX

COP #3:

  • Mosey to the BBall Courts
  • Triple Check:
  • P1 – Dirty Hook-Up
  • P2 – Legs of Time (Like Kimchi twists, but dropping legs to each hour of the clock)
  • P3 – AYG across Bball court & back

COP #4:

  • Mosey to the Handicap Rails
  • Choose a new partner
  • x3 Rounds of the following:
  • Jerkins x10 each
  • Dips x10 each
  • Cliffhanger Merkins x10 each
  • Between Rounds, partners complete x10 Lt Dans together

Mosey BTTF for COT:

  • Counterama # 12
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer

NMS:

  • While it is profoundly true that SOJ holds YHC’s heartstrings, HBR and the Tuckahoe PAX are truly beloved. These guys know how to work! Loved partnering with Seymour for the Lindsey today – pretty sure my palms are bruised. Loved crushing the Triple with Lighthouse and Splinter. And was totally motivated partnering with Atilla who CRUSHED that last routine on the rails. Also, Greenbow’s speedy effort to complete the last set of Lt Dans before time ran out was just pure entertainment. Today’s title honors the 4th F liberally released by today’s core focus – better in the gloom than in our office space! Love you guys. YHC, DTH
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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.]

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