Tuesday, November 24
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Pre-Holiday Fat Burner

3

Gearing up to justify overeating their Thanksgiving favorites, 26 veteran fartsack escapees posted to Dogpile for a DTH smokefest classic. Here’s how it went down:

The THANG:

COP #1:

  • Mosey down to form up in the Amphitheater 
  • Welcome & F3 Disclaimer
  • The usual Variable Warmerama 

COP #2:

  • BURPBACK MOUNTAIN:
  • Partner up with another cowboy
  • P1 starts Burpees
  • P2 runs to top of steps & back
  • Complete x100 Burpees as a team
  • Front runners help the SIX and/or join DTH in variable Mary

COP #3:

  • Mosey to the Rusty Cage
  • Pull-ups x5 IC
  • Hanging leg lifts x5 IC
  • Merkins x10 IC
  • Complete x3 sets together

COP #4:

  • Mosey to the Carillon front circle
  • WALLS OF JERICHO:
  • Partner Up
  • Complete x7 laps around the Carillon Memorial, with x7 Squerkins EACH following each lap
  • And all the PAX gave a great SHOUT to bring down the Carillon walls…
  • BODOS led plankorama for the SIX, adding (at Hitch’s suggestion) painful elbow plank pickle pounders (ugh)
  • Variable Mary

COP #5:

  • Mosey to the Carillon Field
  • Line up along one side
  • Bearcrawl across, Broad Jump back
  • Crabwalk across, Lunge back
  • Gorilla Shuffle across, alternate-side Gorilla back
  • Mosey to the end of the Field for an AYG sprint to the other end

Mosey BTTF:

  • Circle back for the SIX
  • Run out the clock with OYO Variable Mary

COT:

  • Counterama # 26
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer

NMS:

  • YHC was honored to shield lock with so many studly HIM’s this morning. The PAX cowboy’d up with gusto for the hundred burpee opener – and we all said goodbye to our legs for the day. Then we smoked the shoulders at the rusty cage, and kept the burner on HIGH to bring the Carillon crumbing to the ground (Squerkins provided the usual humorous mumble chatter). A smattering of Mary between COP’s and a bit of decent Field work at the end sealed the deal on a full body smokefest. Solid work today gentlemen! SYITG, YHC, Dr Tryhard
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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. Nicely led today, Doc. Love the even spread of arms, legs, and abs. It’s possible that I have not worked an oblique muscle ever until today.

    Enjoyed partnering with Hutton and Bodo’s.

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