Dogpile Mini site tour

YHC arrived this morning in time to calibrate the group and determine potential workout venues on this cool 30 degree crisp morning. With the PAX all ready to rock here is what went down:

We mosey to the missing statue spot at the intersection of Blanton Ave and Trafford Road and we circle up for the cop

COP

20 SSH, 10 DQ, 15 4ct Hillbillys(DaVille Shout out), 10 helicopters, 15 arm circles (10 small 5 big) reverso, 20 American Hammers, 20 LBC’s, 10 Windshield wipers, 10 reverse Scorpions, 10 scorpions, 20 merkins.

THANG

We mosey to the set of stairs next to the steep fenced hilltop on Blanton for our first triple check:

Partner 1(P1) runs to top of step and back down 2x’s as the timer, P2 Planks for the entire time and P3 performs LBC’s. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.

We mosey back to COP location for a touch a tree triple check. We again divide into groups of 3 and P1- touches 4 trees and returns as the timer, P2 Performs Dips, and P3 performs Dips. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.

We mosey to the long field in front of the Va War memorial for 4 corners as a group on your own pace we perform, 10 merkins in Corner 1(C1), C2-20 LBC’s, C3 30 Squats, C4 – 40 lunges (20 each leg). We run between each corner. We do this rotation 2 more times for another triple check. The faster PAX planked while the other caught up.

Now it is time for some concentrated ab and upper body work so we mosey to the Ha’ Penny Stage to grab a coupon and circle up and YHC led the coupon work out. We performed 15 arm curls with YHC calling cadence, then 10 block merkins YHC calling cadence. Finally 10 WW2 sit ups with the block with YHC calling cadence. We did this two more times (though Double mint lobbied for a double check!) The last round we did on your own after the curls. The faster PAX planked while the others caught up. We return the blocks and mosey to the flag for some Mary.

Mary

We circle up for some stretching as we pounded our legs today so we wanted to make sure everyone was properly cooled down and stretched.

COT

Namerama, Numberama – Bacon Bits took us out today in Prayer. YHC is honored to lead and hopes everyone has an enjoyable Easter Weekend…Cheers…CB

Moleskin

YHC signed up to Q this day weeks ago figuring it is spring, we will have some daylight and likely short sleeve workout Sunny and 70 morning. Well we had a cold front, and Day light savings, haha cold and gloomy. I will say it is awesome to see some F3 brothers that I have not seen in awhile, with the many additional AO’s being created due to COVID 19, people’s work schedules, etc. there are many options for the RVA gang. The summer tour will likely take all summer to execute…and you may even have to get up at 4:30am to hit some of the Early Bird workouts. Great to have these options.

The 2021 Daville RVA relay is coming up Saturday April 24. Please contact Spit or YHC if you are interested and bring your 4 man team to this exciting and fun event. This is great for all runners as we have a 5,4 and 3 mile loop. T-shirts are 25.00 with the above logo on the back. Check out the prebalst on the F3 RVA website and we hope to see you there.

Also 1st Saturdays of the Month Doublemint is hosting the historic Evergreen Cemetery clean up see link below for details:

3rdF Service Opportunity: Historic Evergreen/East End Cemetery Cleanup