5 Years and counting

5 Davillians arrived on a perfect to morning to help YHC celebrate Day 4 and the official anniversary date of YHC’s 5 years with F3

This how it went down

Warm Up – Mosey around the school grounds the finish up at the blacktop (about a 1/4 mile run)

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

THANG

Mosey to the ball field

Running the Bases – We did 3 times around with the following exercises and reps – 1st base- Heels to Heaven 10/20/10; 2nd base- Merkins 10/20/10; 3rd base – Mtn. Climbers/American Hammers 10/20/10. Once we reach home completed a decline number of Burpees based on when you finished (i.e. – 1st finisher – 5 Burpees – Last finisher 1 Burpee)

Working The Outside – While heading to the soccer goal at the end of the field, completed 20 steps/paces/jumps of the following: Bear Crawls, Frog Jump, Crab Walk, Lunges. Rinse and Repeat back to 2nd base

Mosey to the playground

Quin Check – 5 exercises 5 times: Mosey to a wall complete 5 Donkey Kick then mosey back, Smurf Jacks, WWII Sit-Ups, SSH’s, Pull ups

Mosey back to the parking lot

4 MOM – Each PAX lead an IC exercises and YHC finished with a 45 sec Superman

Numberrama, Namerama, Announcements, YHC took us out

MOLESKIN

Wow can’t believe its been 5 years since May 21st 2016 when YHC join The Carpenter and Abacus for his first workout. Turns out YHC’s first post was downrange while on a Men’s Retreat with these fellas. I was hooked from the start and haven’t looked back since.

Today’s workout featured mostly what we did that Saturday morning in Williamsburg, VA. Here is the link to that first workout: https://f3rva.org/2016/05/21/daville-extension-baseball/

Solid group this morning. Yard Sale brought the mumble chatter, The Carpenter brought the 4th F, and it was great to have Pick 2 join us who we haven’t seen in forever

Tomorrow, YHC will wrap this week up with what hopes to be a great beatdown at the Pile tomorrow.

SPIT ON THAT!!