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
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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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