11 men emerged from the gloom to see what F3RVA’s youngest regular had to show for 1 full year of F3 workouts. Fortunately for these men, they were spared from burpees and a world-famous Fergie rendition of the National Anthem. According to the watchful Owl perched by the Carillion, here’s what went down:
COP
Mosey to the circle and complete two laps around it. Circle up and do:
SSH x 15
Ukrainian Solider x 10
Don Q x 10
Copperhead Squat x 10
WW2 x 15
Heels to Heaven x 20
LBC x 15
Alabama Prom Date x 10
Merkin x 10
Mountain Climbers x 10
Recover and mosey around the Carilion field to the second circle. Time for a Triple Check.
Runner runs down Rugby Rd and swings back up on Pump House Dr. Partner 2 does Squats.
Partner 3 does Flutter Kicks.
After the Triple Check, a short mosey around the Carilion over to the stage area.
Partner up for 5 rounds of Touch a Tree. First partner runs and touches 5 different trees while the second partner stays back and does an exercise. Both partners complete 5 rounds each of exercises and tree touches.
1st Round: Step Ups on the picnic tables + 5 trees
2nd Round: Hand Release Merkins + 5 trees
3rd Round: WW2 + 5 Trees
4th Round: Hello Dolly + 5 Trees
5th Round: SSH + 5 Trees
Admire the owl perched in the tree and mosey over to the Valley of Ill Repute. Partner up + one threesome. At the bottom of the Valley, complete 5 Booya Merkins with your partner. Once complete, do 1 round of Rock, Paper, Scissors. Winner stays at the bottom of the Valley and does 5 Squats. Loser runs up the hill, does 5 Squats and returns to their partner to continue this cycle for 10 rounds. Important note: Mittens may or may not inhibit your ability to choose anything other than paper in a game of Rock, Paper, Scissors.
Valley of Ill Repute was followed by a quick mosey over to the amphitheater. With just 6 minutes left on the clock, we all rose to the challenge and hastily made our way up the amphitheater by completing 5 Dips on each level of the amphitheater.
Once at the top, mosey back to the flag and take it all in as Fergie’s VQ is over.
Numberama & Namerama
Announcements: Heist commends me for taking the courage to lead at Dogpile and for really transforming myself over the last year.
NTB has the Q @ No Toll, Tuesday the 9th. Coupons are on the menu for Tuesday’s Q.
Prayer Request: Mr. Rogers makes note of the various postings on Slack recently about us, our family, and close friends dealing with cancer recently. So, a general prayer for those actively dealing with Cancer in their lives. Were thinking of Handshakes family member, DTH’s dad, Machismo’s close friend, and Wild Cat.
Upchuck’s reminder to all: Get your colonoscopy and check your family history. Get your M to do a colonoscopy as well.
NTB took us out.
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Thanks to all of those who came to Dogpile today. It was a pleasure to lead. At my one-year point, I reflect on how F3 has transformed my life by getting me in shape and starting better habits in life. F3RVA is special and its importance in our lives can’t be understated. I’m appreciative of all of those who have pushed me over the last year and for those who supported me as my brother was dealing with his cancer diagnosis and chemo treatment last year. When I started F3, I remember being the youngest guy around and somewhat out of place working out with the rest of the crew. But as time has passed, I’ve made a lot of great connections with so many from all the different regions and wouldn’t trade these workouts for anything else. Thanks again and looking forward to another year of F3RVA.
