A Bakers Dozen of F3RVA’s finest doughnuts came out hot and ready for the inviting conditions awaiting this SOJ beatdown. Machismo arrived in his newly purchased Gumbomobile, complete with F3 stickers and sweat rings on the seats. Off we go.
Slaughter start with some hill work. Bearcrawl up the hills, lunge across the top, Crawlbear down the hills.
Mosey to the bus circle for introductions and warm ups that included DQ’s, Helis, Jazzercise, Ukrainian Soldiers, Merkins, LBC’s, Suzanne Summers left, Reverse Crunch, Suzanne Summers right, Dead Bugs.
Find yourself a couple friends for a triple check. Timer runs the loop, HR Merkins and various Wall Exercises (Balls to the Wall/Donkey Kicks/Peoples Chair).
Mosey over to the hill for Clockwork Merkins.
Mosey down to the amphitheater for 11’s. 10 crunchy frogs at the bottom. Box Jump/Lunge to the top for 1 incline merkin, return to the bottom and continue 9/2, 8/3, 7/4…… Plank work for the 6.
Mosey to the loading dock and find a partner. Love Hill back up to Forest Hill (or most of the way). Timer runs a distance and returns to find his partner bearcrawling for round 1, lunging for round 2, and broad jump burpees for round 3. 5 booyah merkins at each exchange.
Mosey up to the sidewalk along Forest Hill mosey BTTVF performing 2 burpees at every other light post. Time caught up with us so just Mosey BTTVF.
Numbers/Names/Announcements – Convergence Weekend coming up – see slack to fulfill all your F3 desires. YHC took us out.
Naked Moleskin: Great work this morning fellas with a strong turnout. YHC forgot that he signed up for the Q until receiving Snuff preblast late in the evening. My eyes were bigger than my stomach on this occasion as YHC was all over the place on the fly. Thank you for your patience and willingness to roll with YHC. Great to have some travelers from the south up for a visit. Welcome Sawzall, a frequent RVA visitor that started F3 in January and has already hit his 200 post for the year. Couple of VQ’s coming up with Snip taking the lead at the Forge and Sin Bin at No Toll. Exciting times. Great mumble chatter as always and great work today. Thank you for the opportunity to lead. SYITG.
