Monday, September 27
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Classic Rock Quintet

1

The bad boys of Bon Air gathered in the gloom to rock out for a workout. DTH pumped the Classic Rock tunes and the PAX kept warm head banging to the following beatdown:

The THANG:

COP #1:

  • Short mosey to end of lot and circle up
  • Welcome & F3 Disclaimer
  • 4×4 Musical Warmerama
  • Variable DTH Mary, all IC

Long mosey around perimeter to back of school, periodically stopping for mini-COP sets of Carousel Planks, Sprints, and Curb Calf Raises.

COP #2:

  • Mosey to Amphitheater
  • Partner up for Dora 1-2-3:
  • x100 Derkins
  • x200 Donkey Kicks
  • x300 Dolly’s
  • Moving partner box jumps each step, stopping to hump x5 monkeys at each landing, returning via steps

COP #3:

  • Mosey back to top of Mt Chaplain
  • Descend together, stopping each landing for x10 Merkins IC
  • Ascend, x10 Squats IC ea landing
  • Decend, x10 WWII’s ea landing
  • Ascend, x10 CDD’s

Mosey BTTF for COT:

  • Counterama # 5
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer

NMS:

  • A slightly less cold/wet morning greeted the Forge Pax, but YHC kept the pace moving for every one of the sacred 45minutes and generally stuck to the hardtop. The OYO warmup 4×4’s to the beat of classic rock felt definitely got the blood and spirits moving. Good mumble chatter today and a solid effort on all the exercises. Quads and shoulders definitely got a decent whooping. SYITG, YHC, DTH
Share.

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M. Papa to a couple awesome 2.0's who love Puppypile.

1 Comment

Leave A Reply