F3RVA July 4th Convergence at Dogwood Dell hosted a massive PAX of 52 studs, most of whom had no idea a DTH beatdown was about to be unleashed. Here’s how these warriors crushed the workout, celebrated their freedom, and pledged to one another their undying brotherhood:
The THANG:
WARMERAMA:
- Mosey to the circle
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom (no 8-count exercises were harmed in the making of this warmup)
COP #1:
- Mosey down into the Amphitheater
- Partner up for a DORA
- x100 WWII
- x200 Incline Merkins
- x300 Dips
- Moving partner box jumps to the top to complete x3 Burpees, then runs back down to switch off
- Front-runners help the SIX complete reps
COP #2:
- Mosey back up to the grass circle
- Celebration of 7/4/1776
- x7 Burpees
- x4 Burpees
- x17 Booyah Merkins
- Mosey to the top of the triangle
- x76 SSH
- Mosey down hill to the culdesac
- Circle up in plank awaiting the SIX
- Elbow plank & Review the F3 Credo and 5 Core Principles
COP #3:
- Partner up for LOVE HILL
- One partner starts the bear crawl while the other completes x20 Jump Squats and x20 LBC’s, then runs to switch with partner.
- Each man completes x3 sets with bear crawling to the top pf the hill between
- Some PAX modified to lunges
- Circle back for the SIX, hug a tree, stretch
COP #4:
- Mosey to the Carillon Field for INTERVALS
- Line up on the end
- 25% Mosey to the other end
- American Hammers IC for the Six
- 50% Run back across the field
- ABC’s for the Six
- 100% Sprint to the other end
- Catch breath then Flutters IC for the Six
- 25% Mosey back across
- Stretch and Plankorama for the Six
COP #5:
- Mosey over to the starting circle
- Partner up for x25 LBC’s each
Mosey BTTF for COT:
- Counterama #52 (including x2 FNG’s and x2 LIFO’s)
- Namerama
- Announcerama (see Below)
- YHC took the PAX out with the excepts below and a Prayer
Excerpts from The Declaration of Independence
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
…And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.”
NMS: It’s not often our Numberama ends on 50! Awesome to have so many RVA PAX choosing to start their holiday celebrations the hard way! A hearty welcome to Machismo’s nephew Josiah, nicknamed Bollywood, and to Bootleg’s young son nicknamed Luigi! Also great to host Jim Freeze, AKA Olaf, posting DR from Houston. And Happy Birthday to Chaplain!!! The beatdown was highly modified for a larger than expected PAX, but with 1000% humidity it was grueling and amply served to sharpen iron. Well done gentlemen! And thank you for your faithfulness. Our Region grows stronger every week – keep posting, Q’ing, headlocking, and serving – if you’re not sacrificing something for your brothers and neighbors, you’re not doing it right. Honored and Humbled, YHC, DTH
Announcements (SEE SLACK!)
- Pickle ball Monday at Batteau
- State Farm VQ this Friday at Satan’s Hill
- School of Rock this Saturday following Rock&Roll – bring out your kids!
