F3 Saves Lives

Written by

Dr Tryhard

in

A small band of firework-weary HIM’s gathered at Dogpile to shake off the holiday. YHC was surprised to see the Q sheet empty yesterday, so stepped up in honor of our Summer Tour. Here’s what the creepy doll watching from the ancient beater suburban witnessed:

The THANG: 

WARMERAMA PART 1:

  • Mosey to the grass circle and circle up
  • Welcome & Disclaimer
  • Variable IC Reps to get the muscles warm top to bottom

WARMERAMA PART 2:

  • Mosey over to the Carillon Field
  • Like up on the end for FIFTIES
  • RUN (not mosey) to the other end where exercise called – first to complete x50 calls DONE and the PAX run back to other end where next exercise called
  • x50 Merkins
  • x50 Monkey Humpers
  • x50 LBC’s
  • x50 SSH’s
  • x50 Leg Lifts
  • x50 Arm Circles

Twenty Minutes of Warm-Up? Yeah, we’re warm. 

COP #1:

  • Mosey to the AMPHITHEATER
  • Descend steps in Crab Walk completing x3 Dips on each step
  • At the bottom circle up for PLANKORAMA to review the F3 Mission/Credo/CP’s
  • Ascend steps with x3 Box Jumps on each step then x3 Imperial Walkers (2-ct) on each step

COP #2:

  • Mosey to the RUSTY CAGE
  • x3 Rounds with x5 reps of each exercise: Pullups, Jerkins, Parallel Bar Dips

COP #3:

  • Mosey down to the bottom of the PIPE LOOP
  • Divide PAX into two teams, one runs the loop, while the other stays for reps
  • Round 1 – Am.Ham’s
  • Round 2 – Flutters
  • Round 3 – WWII’s

COP #4:

  • Mosey down Pump Rd to the bottom of the grassy HILL
  • Variable movement up to the small brick building – Bernie, Bear, Slowsey …PAX begin to melt into ground st this point…

Mosey BTTF:

  • 3 min of deep breathing and stretching

COT:

  • Counterama # 5
  • Namerama
  • Announcerama (see Below)
  • FLATTY took the PAX out in Prayer

NMS:  Upon completion of this brutal little sweatfest someone commented “we haven’t had a beatdown like that here in a long time” to which Bootleg said “you mean since last week?” And then Bootleg regaled us on Bodos’ ninja warrior badassery, and we all agreed that Bodos is the most awesome combination of graceful joy and formidable competitor we’ve all ever encountered. The story of his recent cloth-lining accident was also retold, and after Flatty told us all the terrible ways that kind of injury causes certain death, YHC had the epiphany that it was probably Bodos dedication to remaining physically fit (likely the most fit pastor in all of RVA) that saved his life. Thanks to F3, his strong neck muscles saved his life! So, here’s the lesson on PREPAREDNESS for all of us directly from the Q Source – we must maintain the daily disciplines to get ready for the expected, and be ready for the unexpected. Yours AYE! ~DTH

Announcements (SEE SLACK!)

  • ONGOING – Summer Tour, Dry July
  • Mon – Alamo Heist 2 year anniversary
  • Tue AM – Homerun Derby instead of NoToll
  • Tue PM – SOJ 2nd F at Snuff’s pool
  • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
  • Fri – RAMM Amateur Bike Ride
  • 7/13 – Poolboy VQ at The Iron Bridge
  • 7/14 – OTB Swimming Pool Bootcamp
  • 7/17 – Woodsman VQ at The Crossing
  • 8/3 – Homegrown Half
  • 8/6 – Ultimate Tournament at NoToll
  • 8/11 – F3 Family Float on the James
  • 8/28 – New AO at Mosely Elem
  • 9/28 – 10 Year Anniv (multiple events)
  • 10/25-27 – F3 Family Camping
  • 11/2 – F3 Daddy Daughter Dance

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