F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Pain Yields Power

3

The Hoedown gloom welcomed 11 studly vets and 2 newer brothers for a DTH start-the-week-off-right party. Here’s what went down:

The THANG:

COP #1:

  • Mosey to the Planted Flag
  • Welcome & F3 Disclaimer
  • SSH, DQ, ISW, Opus, WWII, Plank Alt Leg lifts, etc etc

COP #2:

  • Mosey up to the Field for the KILODORA – which is ONE THOUSAND Reps divided into:
  • x100 HRM’s
  • x200 Rosalita Whips
  • x300 Ball Dippers
  • x400 LBC’s
  • Moving partner runs across width of Field, completes x3 pull-ups and returns to switch with partner. 
  • Front runners help the WIX finish

COP #3:

  • Mosey to the Murky Bottom for Triple Check:
  • P1 – People Chair
  • P2 – Derkins (feet held by P1)
  • P3 – Run the Loop

Mosey BTTF:

  • Variable Mary until times up — yes, there were things the PAX was not familiar or necessarily comfortable with…

COT:

  • Counterama # 13
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer

NMS:

  • Always a good time with the Hoedown crew, and enjoyed getting to know BaconBits and HotYoga. Glad to partner up with RogerRoger. Typical snarky mumble chatter from Upchuck and Handshake. If it hurts, you’re doing it right. Keep headlocking those guys who need this! SYITG, 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.]

3 Comments

  1. Great job this morning. Peoples Chair Derkins were brutal until the Inverted DQ’s. Core is still burning. Great working with Face Plant and Firemen Ed.

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