Wednesday, February 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

FINISH HIM! Flawless Victory

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9 Mortals were invited to the Mortal Kombat Tournament in Outworld. Here’s what Shang Tsung witnessed from his seat of judgement :

Mosey to basketball court. Definition of 3 F’s, 5 Core Principles and Mission Statement. Emphasize YHC isn’t a Personal Trainer and to push yourself, dont hurt yourself. Modify as needed.

Initiate soundtrack from 3 iconic Fighting Video Games on the speaker (Street Fighter, Mortal Kombat, Killer Instinct)

Slaughter Starter 100 SSH IC

Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

Santa’s Ladder between the basketball hoops on either side of basketball court : run to opposite side and do 10 burpees. Run back to starting point then back to the opposite sideline and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps.

Mosey to parking lot behind playground

Use the combined distance of 3 parking lots for the following :

Black Jack : Start at beginning of first parking lot. Perform 1 Merkin – run to far end of 3rd parking lot – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. (We got through the set of 8 Merkins and 13 LCBs before we had to run back to the basketball court)

4 minutes left so YHC turned on “No Easy Way Out” by Robert Tepper from the Rocky IV soundtrack and we did the following :

rapid fire Straight Leg Kicks with right leg for 1 min

rapid fire Straight Leg Kicks with left leg for 1 min

rapid fire alternating Punches for 1 min

Flutter Kicks for 1 min

DONE

Numbers, Names, YHC took us out in prayer

Announcements : The Alamo AO launches this Monday 3/20 at 5:30 am at Rountrey Neighborhood Clubhouse;

This Thursday 3/23 at 11:45 am – SOJ Lunch at Wong’s Tacos on Winterfield Crossing in Midlothian

Ongoing prayers for healing for Nancy and Doublemint’s knee injuries and all other PAX on IR

NMMS : YHC was feelin the Qdrenaline this morning! Shout out to El Chapin for modifying as needed and finding ways to still workout with us. Had a blast embracing the Suck with y’all and enjoyed coffeeteria afterwards.

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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.

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