Always 70 and Sunny
Always 70 and Sunny

DaVille Rain Day workout


YHC was hopeful for some F3 brothers showing up for this wet and rainy morning when pulling into lot with no vehicles. Soon Opus rolls in and Bulkhead short after for a nice 3man workout this morning so here is what went down:


20 SSH, 10 DQ, 15 Arm circles (10 small 5 big), 11 LBC’s 10 2 count flutter kicks and recover.


So iPhone in hand had the Tabata app open for a 25 minute routine with 8 cycles of 5 sets of 20 seconds exercise and 20 seconds rest. We did the following exercises, Hand release merkins, crunchy frog, Sumo Squats, Derkins, ABC Box cutters (legs together), Monkey Humpers, Overhead claps.

Mosey to Bus loop for leg crusher triple check. P1 – Runs lap on inner loop as timer, P2 Step ups(SU) on Bench and P3 Alternating Lunges(AL). Rotate P1 – SU, P2 AL’s and P3- runs lap. Rotate P3 – SU, P2 – AL and P1 Runs lap to complete the first set. Rinse repeat 2 more sets for a triple check.

Run back to parking lot and finish at 45 minutes.

Numberama, Namerama Opus took us out in prayer.


About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

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