20 strong beasts came out on this absolutely perfect morning for a nice little beatdown at Satan’s Hill. It is nice to see attendance numbers creeping back up as the weather improves. Sunny and 70 is for everyone, sunny and 20 not so much! Here is how it all went down:
Warm up: Mosey to the bottom of Satan’s Hill and back to the parking lot. Welcomed the PAX including 1 FNG (Justin – HUD) and went over the F3 Mission Statement. Exercises included Invisible Jump Rope, Copperhead Squats, Deadman Hang (C/R/L), Cherry Pickers, Merkins, Butterfly Stretch, Knee to Chest (R/L) and Flutter Kicks
COP 1: Satan’s Hill Cindy Play, Partnered up and started in front of the parking lot and traveling partner goes to the fire hydrant and back with exception of round 5 ended at the top of the hill. Round 1: P1 – Cindy Curls, P2 – Grapevine facing R + 10 merkins at top; Round 2: P1 – Skull Crushers, P2 – Grapevine facing L + 10 werkins at top; Round 3: P1 – Overhead Rainbows, P2 – Bernie + 10 Diamond merkins at top; Round 4: P1 – Chest Press, P2 – 10 count bear crawl, 10 lunges, 5 broad jumps until reaching endpoint + 10 Alligator merkins at top; Round 5: P1 – Abs Invisible Rope Climb, P2 – Sprint to top of Satan’s Hill + 10 merkins at top
COP 2: Triple Check: Twisted Jump In/Outs, Jump Squats, Runner to the bottom of Satan’s Hill
COP 3: Dora: 100 Carolina Drydocks, 200 (2) count scissor kicks, 300 Calf raises w/ Raise the roof – Runner to end of the parking lot
Time called, Numbers & Names
Announcements – Pickleball starting back up – See Slack/Oyster for more details, Oyster’s Paid Lunch March 29 at Rusty Taco, Grow Ruck May 3-5, F3RVA 10 Year/Pediatric Cancer Awareness Convergence September 21 (more info to follow soon), Alamo 1 Year Anniversary 3/18 – Let’s get big numbers out for this!
Prayer Requests – Yeehaw’s daughter, Liv, has additional scans on Tuesday 3/19 – prayers for positive news
Thanks to all for coming out this morning and bettering yourselves! Good to see so many with a good mix of some OGs, some 1ish year guys, some pretty new guys and an FNG. Welcome to Justin (HUD) a real estate developer. Thanks to WebstUR for recruiting him! Keep getting out and pushing yourselves and those around you!
