Four gathered this morning at Atlee High School for a non-themed birthday celebration that went like this:
Mosey to the Atlee High School entrance
COP: Invisible Jump Ropes, Helicopters, Don Quixotes, Arm Circles, Reverso, Ball Dippers, Merkins, American Hammers, Heels to Heaven
Mosey to the bus loop entrance to Atlee
Tabata – 5 rounds
- Round 1 – One legged lunges, other leg
- Round 2 – Half Burpees, Synchronized Mountain Climbers
- Round 3 – Freddie Mercuries, Flutter Kicks
- Round 4 – Merkins, Dips
- Round 5 – Burpees, Donkey Kicks
Mosey to basketball courts
For 10 minutes, do as many rounds as possible of the following: 5 Pull-Ups, 10 Merkins, 15 Squats
Mosey to VSF for 2 Minutes of Mary: LBCs, APDs, Rosaletas, Hold 6 inches for count down from 30.
COT: Numberarama, Name-O-Rama, Announcements, YHC took us out
NMS:
Always a great way to start a Saturday at an F3 workout. For YHC’s birthday Q, it was nice to keep the milage low and keep the PAX together with much mumblechatter throughout the bootcamp. The 4 of us were joined by Lab Rat at the Local Cup.
It’s hard to believe that YHC has had 10 birthdays since joining F3 back in 2016. F3 helps me to prepare for the next year during the COT. It somehow makes it easier to grow old.
The backblast title is a shout out to YHC’s daughter who is living in Spain until June but having a great time.
I’ve proved that you can teach an old dog new tricks by being able to navigate the changes of the new F3RVA website.
Announcements: New Year’s convergence – January 1 at 7 AM at Dogpile.
Gotta Run!
Phonics