F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

And The Creek Runs Through it…

1

6 Davillians show up to a wet AO this morning to finish out their week.

This is how it went down

Warmup – Mosey around the school and parking twice, turn back for the 6, then circle up for COP (got in around .85 miles)

COP (ALL IC) – SSH, DQ, Hillbillies, Alternating Shoulder Taps, HRM’s, LBC’s, Flutter Kicks (w/ arm above head), Arm Circles

THANG

Mosey to the courtyard

Triple Check – Donkey Kicks, WWII situps, loop around the court yard

Hop, Skip, Jump – One loop around the court yard while jumping to touch each beam above the sideway

mosey to the playground

Mini Dora – 50 Pull-ups, 100 Merkins, 150 SSH, partner runs short straight to the school and back

mosey back to the SF

Tabata Time – 10 Rounds, 20 secs on, 10 sec rest. 5 sets of Merkins and 5 sets of American Hammers

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

It felt go to be back at The Creek. It had been months since YHC has come out with using Friday’s for training runs and this month his own Tour.

The warmup run was a gift to Mudface from YHC. Your welcome, haha

YHC has been looking for a reason to use his WOD Timer since downloading it for the IPC. After seeking there was a Tabata time on the app. A plan was set and do except to see this again!

Glad to have Sally back out for a second week in a row! We may have a regular yet!

ANNOUNCEMENTS

  • Tomorrow is the last day for the Gypsy’s shoe drive. Either show up for Gridiron where he is Qing tomorrow with them or see Honey Do at Dogpile.
  • Corned Beef, Bulkhead, and YHC are running a 10 miler on the Capital Trail tomorrow starting at 10. Either come join us or meet up for the 2nd F at Stone Brewery at noon
  • Merkin Challenge starts on Sunday. See spreadsheet to sign up! https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing
  • YHC will be Qing an Amateur Bike Day at RAMM Gear in two week to wrap up the tour. Preblast coming soon.

SPIT ON THAT!!

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