12 F3 Brothers descended upon La Playa de Virginia. Here’s what the pedestrians and hotel onlookers observed :
Mosey to trash cans and BTTF then circle up
Definition of F3, Core Principles and Disclaimers
Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s 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
THE THANG :
Partner up for Mini Dora : 50 Pull Ups, 100 Ball Dippers DC, 200 One Legged LBC’s, Timer runs to trash cans and back
Form teams of 3 for a Triple Check : Dips, Flutter Kicks, Timer runs to lifeguard stand and back
Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.
Line up in single file straight line for Bataan Death March : PAX in back does 2 Burpees then sprints to the front while the PAX in line are doing Lunges. Flap Jack and Repeato for about 100 yards
Head to the water and line up side by side in a straight line at the surf line : PAX at the back of the line bear crawls to the front while the rest of the PAX do Navy Seal Burpees in the water. Flap Jack and Repeato until all PAX have bear crawled
Mosey BTTF
1 minute of Flutter Kicks IC
DONE
Numbers, Names, YHC took us out in prayer
Prayers for Scully and Flatbed’s sons, Prayers for healing for YHC’s Dad
NMMS : Man I love this AO. Can’t beat this vacation spot. It’s YHC’s second year in a row posting here and staying at the Holiday Inn North Beach. Enjoyed seeing Free Fall, Average Joe, and Scully for the second year in a row. Enjoyed seeing Funny Car after our last post in Richmond together. Thanks to him for inviting me to guest Q. Nice meeting e everyone else including Bilbo who was DR from F3 Sacramento and welcome Sea Legs to F3! GET SOME!
