F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

3 for 22 on the 26th

0

When YHC arrived to the parking lot of Atlee High School, there was one car with nobody in it. Was YHC going to post solo on this 22 degree morning? With about 2 minutes to go, Helix arrived in short sleeves and shorts. Well done Helix! Soon after, Fabio returned from a run. Three runners had arrived and off we went for a beatdown that went something like this:

COP

1 burbee, 2 merkins

10 Don Quixotes IC

2 burbee, 4 merkins

10 Helicopters IC

3 burbee, 6 merkins

Arm Circles – 10 small, 5 big IC

4 burbee, 8 merkins

Reverso Arm Circles – 10 small, 5 big IC

5 burbee, 10 merkins

Right Leg Lunges – 10 IC

6 burbee, 12 merkins

Left Leg Lunges – 10 IC

7 burbee, 14 merkins

20 LBCs – IC

8 burbee, 16 merkins

20 APDs – IC

9 burbee, 18 merkins

20 Rosalitas – IC

10 burbee, 20 merkins

The Thang

Triple Sprints – One runner sprints to the 2nd runner who was about 50 yards away. The 2nd runner sprints to the 3rd runner. The 3rd runner sprints back to the 1st runner. As each runner completes a sprint, he does 5 burpees. Keep doing this until each runner has completed 5 sprints and 25 burpees. Then bearcrawl to meet in the middle for 10 merkins IC.

Hangs and Merkins – Hang from the pullup bar as a pax member counts down from 15. Once the pax member gets to 5, slowly lower yourself. After this, the pax member will then do a variation of 10 merkins IC. Each pax member led this twice for a total of 6 rounds.

Honey Meadows Trail challenge – Each PAX member was asked to select an exercise. Squats, Lunges, and Carolina Dry Docks were selected. Run the trail and do 5 squats, 5 2-count lunges, and 5 Carolina Try Docks at each intersection or street crossing until you reach the Atlee hill.

Mosey back to the VSF.

With 1 minute left, the PAX circled up for a 30 count of 6 inches.

COT – Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.

NMS

As we are coming closer to the end of the year and as YHC gets closer to his next birthday, YHC is thankful for the good health that God has blessed him and his family with and the many good friends he has met as being part of F3RVA. Well done today Fabio and Helix! This was a challenging beatdown and both of you had an outstanding performance. With the small PAX today, it allowed time to talk about cadence count which can be challenging to teach with a larger PAX. One thing YHC loves about Da-Pile is it allows the PAX to explore the back of the Atlee campus year round which is difficult with the earlier start of DaVille during most of the year.

Announcements

Jan 1st Convergence at Satan’s Hill starting at 7am – see Slack Post: https://f3-rva-workspace.slack.com/archives/CSB9XKKBR/p1608304605301600

It was an honor to lead such a fine group of men this morning.

Gotta Run!

Phonics

Share.

About Author

Leave A Reply