Roughly sixty HIM converged at Tredegar Ironworks and the Virginia War Memorial to pay tribute to our fallen heroes as best we know in F3RVA. YHC lead off with the Mission of F3, 5 Core Principles, and a COP consisting of SSHs, Ukranian Soldiers, Copperhead Squats, Helicopters, Jazzercises, Plankorama, Plank Jacks, Merkins, Flutter Kicks, Scorpion Kicks. Then the PAX was split into 4 smaller workout groups for the invigoration of male community leadership.
Here’s what transpired next:
Warby Q
Pyramid of Pain – 10, 20, 30, 40, 50, 40, 30, 20, 10 – Burpees, Merkins, WWIIs, Squats, Plank Jacks, Mountain Climbers, Reverse Lunges, Dry Docks, American Hammers
Triple Check – Run across bridge, Windshield Wipers aka Kimchi Twists, Heels to Heaven
Pyramid of Pain 2 with some different exercises
Vandelay Q
Hot 100 Countdown – 100 SSH, 90 seconds of 6” Leg Holds, 80 LBCs, 70 Flutter Kicks, 60 seconds of 6” Plank, 50 Fingertip Squats, 40 WWIIs, 30 Mountain Climbers, 20 Booyah Merkins, 10 Burpees
Native Run to the Flags
Mudslide Q
Triple Check – Jump Squats, Dry Docks, Run stairs and back
Wheelbarrow up 25 yd hill back and forth alternating with Lunges
PLTs 2×30
Dora – 50 Merkins, 100 SSHs, 200 2ct Toe Taps
Beaver/ Beat It Q
4 Corners (Lady of the Night style) – 10 2ct Ball Dippers, 20 Merkins, 30 Squats, 40 2ct Freddie Mercurys
11s – Plank Jacks/ V Ups with Box Jump from bottom to top of stairs
Native Run to the Flags
Gomer Q
1 Burpee up the hill at each light post or more if you so choose to make it hard
Bearcrawl the grassy hill
Time of Remembrance
Numberama, Nameorama, COT
MOLESKIN
Gents, there are many convergences, but nothing is quite as special as Memorial Day. Special thanks to Ponch for his important words and reminding us what this day is all about. Over a million soldiers have died defending our American freedoms. But so many more have been wounded, lost limbs, and worse. On top of that, those brave men and women continue to fight a war against the mental and emotional toll that continues long after any wars and their services has ended. All gave some, some gave all. Think about that today as we celebrate the freedom we all enjoy in this great land. God bless our troops, and God bless the USA.
ANNOUNCEMENTS – See Slack for more info
The Bridge
Breaking Bread
The Summer Tour
Boys of Summer
Pickle Ball
