Thursday, September 21
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Moist Toll

0

6 Mermen swam around the swamp at NoToll this morning. Here’s what our aquatic creature friends observed :

Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Marching Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

Mosey to cinder blocks and bring back 2 cindy’s to basketball court

Triple Check : Timer runs loop to tennis courts, up and around to bridge and back to basketball court; Partner 2 does Cindy curls; Partner 3 does WWIIs

Put Cindys Back

1 round of this week’s IPC challenge : On basketball court, bear crawl forward to Corner 1 then do 25 Squats; Bear crawl left to Corner 2 then do 25 Merkins; Crawl bear to Corner 3 then do 25 Big Boi Situps; Bear crawl right to Corner 4 then do 25 Burpees (We used half the basketball court as our square with the corners being each station)

Mosey to parking lot next to Soccer Fields for 4 Corners with running in between corners. Exercises were 25 Ball Dippers DOUBLE COUNT, 25 Flutters DOUBLE COUNT, 25 Merkins, 25 Squat Jumps

Start heading BTTF but stop before the gates for lunge walks (covered about 40 yards)

Mosey to bridge for 40 dips then 25 incline merkins

Mosey to basketball court for 1MOM : LBC’s

DONE

Numbers, Names, YHC took us out after COT

Announcements : Sat 9/17 a PAX from F3 Wilson NC needs help moving some heavy items at his parents’ house in Quinton VA on east side. Should take 1 or 2 hours. Lab Rat posted on Slack saying he’s willing to help. Please let Gomer Pyle know if you can help.

Sat 9/24 : F3RVA 8 Year Convergence at Grid Iron 7:30 am then F3RVA Retreat later in the day in Amelia (contact Gomer for address)

NMMS : Thanks for pushing me this morning. It was one of those wet days you don’t want to get out of bed but I’m better for going. Appreciate y’all being there.

Proverbs 27:17 NIV :

“As iron sharpens iron,

so one person sharpens another.”

Share.

About Author

Joined F3 in Tallahassee FL on 9/12/18 during Hurricane *Florence*. Brother-in-Law Bocephus from F3 Charleston SC was responsible for the EH. Moved to Richmond in August 2020 and been rollin with F3RVA ever since.

Comments have been shifted to Slack. Please post all comments on backblasts in Slack.