F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Back in the Saddle at Anvil

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YHC was excited to be back to F3 workouts and Anvil moved to Monday was a great place to start. This will be the last 2020 work here out so with Christmas behind and the new year to look forward to YHC will tour some of his favorites as it has been awhile working out here so here is what went down:

COP

20 SSH, 20 Arm circles 15 small 5 big, reverso, 20 Helicopters, 20 American Hammers, 20 LBC’s, 20 scorpions and 20 Merkins.

THANG

Track Triple Check we divide into groups of 3 and we perform the following:

Partner 1 (P1) – runs lap around track as the timer, P2 – performs 40 merkins then Al Gore until P1 returns, P3 Bench Step ups. P2 – Runs Lap, P3 40 merkins then Al Gore until P2 returns and P1 – Bench Step ups. P3 – Runs Lap, P1 40 merkins then Al Gore until P3 returns and P2 -Bench Step ups this is one complete rotation. We perform 2 more rotations for a triple check.

We mosey to the Chamber for triple check 2

Partner 1 (P1) – runs lap around Chamber as the timer, P2 – performs windshield wipers, P3 – Bench Dips. P2 -Runs Lap, P3 Windshield Wipers and P1 – Bench Dips. P3 – Runs Lap, P1 – Windshiled Wipers and P2 – Bench dips, this is one complete rotation. We perform 2 more rotations for a triple check.

We mosey to ‘little’ hill on the other side of school and do 11’s where we start with 10 Donkey Kicks at the bottom of hill, run to top of hill for 1 LBC. Then return to bottom of hill for 9 DK’s then run to top of hill for 2 LBC’s We continue until we are 2 DK’s and 9 LBC’s and stop due to time and mosey to the flag. BTW – The hill felt big at this time of the work out!

Mary

We circle up to stretch and then Numberama and Namerama.

COT

We welcome Farm Country who was visiting from Atlanta. He told us about the 6th man tradition where the 6th man in the numberama would go to the center of the circle and tell the group about himself, how he got his F3 name, etc . This would be helpful for the potential FNG’s that may be attending the work out. So we tried this with Opus and we learned a lot about a brother that we have workout out with during our time in F3.

Trout took us out in prayer

New Year’s Day convergence is at Satan’s Hill, check out the pre-blast for details. In observance of the COVID-19 10 people restriction we will have a New Year’s Day work out at The Creek. We will post a pre-blast by Tomorrow for details.

It was great to get back into working out again and seeing some brothers I have not seen in awhile. It was an honor to lead. Have a great day….Cheers CB!

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About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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