While spending the weekend with my parents at my home growing up in Roanoke, I decided to hit up F3. I got there about 45 minutes early and got about a 3 mile run in. When I got back at 625 am, I found several cars with F3 stickers, and a flag planted in the ground. But no PAX! Had I gotten the wrong time from the website? I thought maybe they were just doing a prerun like we do at Rock and Roll, but it was about 2 minutes from start time and no one was in sight. I decided to hit the playground in the distance. Got a set of Australian rows, and chair dips in and started another set and saw a few runner’s head lamps in the parking lot so I booked it back over. I closed in on them not wanting to sneak up on them in the dark and said “F3?” They all looked up at me and one of them I immediately recognized one of the PAX as someone I used to work with. Enough with the long intro. Here’s what happened.
Warmup was your standard. They did have some different names. Side strattle hops were side straddle shuffles, and Don quyotes were windmills.
Next we moseyed over to the basketball court where they pulled out their deck of F3 cards.
1 of the PAX pulls a card, and the rest of the PAX does the exercise while the one who pulled the card does a travel exercise as the timer. Each PAX would do suicides across the basketball court, and walking lunges.
Next we brought out 2 basketballs and played a game of knockout. PAX line up at the free throw line. If the next person in line gets the ball in the hoop before you do, then you are out. First person out gets to choose what exercise to do until the game is over. Champion gets to choose an exercise for everyone to do after the game.
Mosey to the softball field for some broga, and then back to the flag for more brog.
