YHC was sleepless for No Toll this week as coming off a anniversary trip to Manhattan and Monday off it was time to get back in the groove. So here is what went down for 16 F3 brothers.
COP
After planting the flag (many attempts with no soft soil around) and gathering the gear we mosey to the parking lot by the giant Cell Tower. We perform 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 4 ct American Hammers. And we recover to mosey to the grassy soccer field.
THANG
YHC had sorted out the Deck into the four suits and had 4 members of the PAX pick 2 cards from each group to set up for an 8 circuit 8 reps of 20 seconds of exercise, 10 seconds of rest for a total of 4 minutes for each exercise. YHC wanted to be sure we had a full body workout as the suits represented the following: Clubs – Core, Diamonds – Upper Body, Spades – Legs and Hearts – Cardio. So my brothers did an Audible on these cards and we still got a great workout and below were list of exercises:
1- Merkin (we performed 10 merkins then held plank for remaining time for 20 second rep)
2- High knee
3- LBC’s
4 – Squats
5 – Carolina Dry docks (we performed 10 reps then held plank for remaining time in 20 second rep)
6 – Mountain Climbers
7 – Backward Lunge was the Card…Posh called an audible on this one.
8 – Diamond Merkins (we performed 10 reps then held plank for remaining time in 20 second rep)
We Mosey back to flag as we are almost at the 45 min mark.
COP
Namerama, Numberama and Olivander took us out in prayer…Well done men and it was an honor to lead today.
Moleskin
The F3 workout deck has some great exercises baked in with many possibilities and is great with a Tabata style workout. YHC likes this one as we can concentrate on a full body workout and stay in one place as a group. It was fun to hear the mumble chatter and folks catching up. Apologies for the sound on the Tabata counter, will work to ensure it is louder so all can hear.
Announcements – Convergence is at Tredegar Ironworks at 7am on Monday 31, 2021 (Memorial Day) this is an hour long workout and the only AO in Richmond for this day.
Prayers for Florence as his wife is expecting in the next week and he is travelling to Florida, but has contingencies in place to return home if required.
HAve a great day Gents …. CB
