The Biggest Drawback of F3RVA

The daylight savings gloom of Dogpile welcomed 14 Spring chickens to dig a little deeper for that elusive worm of success, which looked a little something like this:

The THANG:

COP #1:

• Mosey down into the Amphitheater 
• Welcome & F3 Disclaimer
• IC exercises included: Nancy Kerrigans, DQ, Helix Helicopters, Hairy Rockettes, Dipped Crab Jacks, Derkins, Big O’s, APD’s, Oblique LBC’s

COP #2:

• 4×4 QUAD BURNER – Box jump to the top, complete x5 reps of 4×4’s, return to bottom, complete x4 reps, box jump to top…continue down to x1 rep at the top. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)

COP #3:

• In the lawn circle, partner up to complete x2 sets of x25 PLT’s each

COP #4:

• Mosey over to the other circle
• Partner up for BURP-n-CURB circuit:
• x5 Burpees while partner starts curb crawling, then switch
• Complete entire loop

COP #5:

• Mosey back to the Carillon Field
• Split PAX into two teams
• Cross half the field via TUNNEL OF LOVE
• Winners do ABC’s while Losers complete x10 Burpees
• Complete other half of the field via CATERPILLAR
• x10 Burpees for everyone 

COP #6:

• DORA 1-2-3:
• x100 Merkins
• x200 Squats
• x300 LBC’s
• Moving partner does Murder Gorillas across the Field and Lunges back

COP #7:

• Mosey down to the bottom of the triangle
• AYG sprint up to the playground
• Mosey around to the Rusty Cage
• x20 Pullups & x20 Jerkins OYO

Mosey BTTF for COT:

• Counterama # 14
• Namerama
• Announcerama (see Comments)
• GOMER PYLE took us out in Prayer

NMS:

• Keeping things relatively light with lots of variability, the PAX maintained a jovial banter of mumble chatter this morning. YHC’s efforts to deliver some novel exercises in the Warmerama likely aided in the generally light mood, but having Hardywood present is always the gin to our tonic. The question remains (until we decide to embrace the new societal norms and post in the nude), who’s responsible for the biggest drawback in F3RVA!? Enjoyed working out with you guys. Have a great weekend and SYITG. Best, DTH