F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Dodging Garbage Trucks

3

12 HIM’s arrived on a 70 and sunny morning to help YHC start off his anniversary week in style

This how it went down

Warm Up – Brought some Daville to Tuckhoe with parking tracers while we tried to avoid being hit by the garbage truck.

COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

THANG

4 Corners – Using the whole parking lot. Running the long ways and run backward the short ways. 10 Burpees, 20 2ct American Hammers, 30 Merkins, 40 SSH. Rinse and Repeat for two total rounds

Triple Check – Using the jungle gym by the track. Pull ups/Jerkins, WWII Sit-ups, and Bear Crawl to closest tree (slight up hill) then Crawl Bear back.

Jacob’s Ladder – Traditional style using the largest hill by the track. Run up the hill complete a Burpee, run down then back up for 2 Burpees. Rinse and Repeat till reaching 7 Burpees. To keep things interesting we Bernie Sanders up the hill the last two rounds

Rail Work – Using some sidewalk rails we complete High and Low Incline Merkins IC

Skull Crushers – 10 IC Right Leg then 10 IC Left Leg

The 6’s – Circle up. Hold feet six inches off the ground for six seconds. Exercise IC: Six LBCs, six Heels to Heaven, six American hammers, six Gas Pumps, six Freddie Mercuries, six Rosalitas.

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

This Friday (6/21/21), marks YHC’s 5th Anniversary with F3. To celebrate I will be Qing for 5 days straight and wanted to post at some other AO’s beside DaVille since not traveling at all this year.

It was great to see some guys that I haven’t seen in months and meet some new PAX that wouldn’t normally have a chance to.

YHC has been getting a little horse this week due to grass pollen being high so my voice as started to “squeak” some during the COP and giving directions during 4 Corners. This of course lead to the “hate” mumble chatter on YHC’s age.

ANNOUNCEMENTS

Memorial Day Convergences at Tredegar starting at 7 am

SPIT ON THAT!!

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