F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Spring Training

2

18 gloom warriors posted to Dogpile to tone their chiseled bods. Here’s how DTH applied the chisel:

The THANG:

COP #1:

  • Mosey down to the Amphitheater
  • Welcome & F3 Disclaimer
  • LAP #1 (Box jump tp the top, run clockwise around the circle then back to bottom, al gore for the SIX)
  • SSH x20 IC
  • DQ’s x10 IC
  • Hairy Rockettes x10 IC
  • LAP #2
  • Imp Squat Walkers x10 IC
  • Derkins x10 IC
  • LAP #3
  • Dips x10 IC
  • Big O’s x10 IC
  • LAP #4
  • Freddie M’s x10 IC
  • Oblique LBC’s x10 ea IC

COP #2:

  • Mosey to the Rusty Cage
  • Rotate through x5 Pull-ups, x10 Merkins, x15 Squats, then run to Hydrant and back
  • Repeato AYG x10min

COP #3:

  • Mosey back to the Grass Circle
  • Partner up for 2 rounds of x25 reps each (x50 total each)

COP #4:

  • Mosey to the Carillon Field
  • BLIMPS BEAST: x6 reps x6 locations down the field and back 
  • Burpees x36
  • Lunges (2-ct) x36
  • Imperial Walkers x36
  • Merkins x36
  • Plank Jacks x36
  • Squats x36

Mosey BTTF for COT:

  • Counterama # 18
  • Namerama
  • Announcerama (see Comments)
  • YHC took the PAX out in Prayer

NMS:

  • Beautiful morning to lead the finest gathering of high impact men that RVA has ever known. Appreciated the general good humor and encouragement being passed around this morning. YHC was originally going to bring a truck full of cabers for today’s workout, but switched gears after banging up my hand building a retaining wall yesterday. Maybe some other Q soon… 🙂  SYITG, 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.]

2 Comments

  1. – 5/1 Freed to Bleed” blood drive – see Boberry’s Preblast to sign-up!
    – Prayers for EF Hutton – hospitalized for serious grease burn
    – Prayers for Doublemint – passing away of his sister
    – Prayers for Upchuck’s family
    – Praise for answered prayer of pregnancy for SlippinJimmy’s sister

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