Some OG for the 5th One

21 of F3 RVA’s Finest arrived at Dogwood Dell this morning to help YHC finish out his 5 Q’s and in 5 day for 5 years with F3 with style

This is how it went down

Warm Up – Mosey over to the first traffic circle for some Karoake and backwards running.

COP Round 1 – Since The Carpenter will be leaving us for NJ soon YHC passed the Q off to him to lead us (maybe for the last time) in 100+ SSH IC

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

THANG

Mosey to the halfway down Love Hill

Love Hill – Partner Up, First partner runs down to the gate then back to their second partner while they are completing exercises heading down. Exercises were Broad Jump Burpees, Polar Bears, and Lunge. Switch, Rinse, and Repeat till we reach the gate

Mosey up to the toll booth with some Bernie Sanders mixed in there

Bridge Work – While running across the Nickle Bridge, stop at every light pole to complete a Burpee. Keep going till reaching the first intersection on the other side or till the lead group comes back to where you are. Then we headed back repeating the same thing

Mosey over to the hill by toll road below the shelter

11’s – Squats at the top and 2ct American Hammers at the bottom. Run down and Bernie Sanders up the hill

Mosey back to the SF

3 MOM (ALL IC) – Dirty Dogs, Flutter Kicks, Rosalitas, Superman

Numberrama, Namerama, Announcements, The Carpenter took us out

MOLESKIN

It was great to finish this week off Qing Dogpile again. During this pandemic, YHC hasn’t be out to Dogpile as much as he has wanted to for a number of reasons. There is just something great about getting together with guys across RVA at least once a week to make the week just a little bit easier.

The first two groups of exercises where things YHC remember we would compete almost once a month at Dogpile in the “old days”. It was great to break them out.

The run heavy workout as DTH mentioned give the PAX a rare opportunity to have some good mumble chatter and also in his words “make the bridge go by faster”

Thanks to all those that have been there for YHC’s over the last five years. This group has impacted me in ways that are hard to put into words. Its rare to find a Brotherhood like this anymore

ANNOUNCEMENTS

• Memorial Day Convergences at Tredegar starting at 7 am
• DTH will have the F3 Name Shirt delievery within the next couple of weeks
• A few spots maybe open on Breaking Bread. Please look to sign up and see Upchuck if you have any questions

SPIT ON THAT!!