Author: Spit

  • 4 of A Kind

    4 Davillians said no to their holiday hang out and yes to a beatdown. The SF was planned and the PAX got to work.

    This is it went down:

    Mosey around the front of the HS, through the bus loop, to the back school and to the blacktop.

    COP (ALL IC)

    • SSH
    • Helicopters
    • DQ
    • Merkins
    • LBC’s
    • Heels to Heaven
    • American Hammers
    • Arm Circles
    THANG

    Mosey to the soccer field

    Partner Push – Partner up, with arm on each others shoulder facing each other, one partner starts pushing down the field while other partner give some resistance. Switch halfway through

    Partner Pull – With same partner, grab partners left arm with right hand and right arm with left hand making an X. One partner starts pulling down the field while other partner give some resistance. Switch halfway through

    Mosey to tennis court

    4 Corners – 10 Merkins, 20 WWII, 30 (2ct) Flutter Kicks, 40 Squats. Rinse and Repeat for 3 rounds

    Mosey back to the soccer field

    4x4x4 – Using the corners of the field, start at 1st corner then run to 2nd and complete one 4×4. Run back to start then back to 2nd corner complete one 4×4, run to 3rd corner and complete two 4×4’s then back to the start. Rinse and repeat with 3 4×4’s at 4th corner and four 4×4’s at the start.

    Mosey back to the SF

    2 MOM – 20 Rosalita IC then 10 Burpees OYO

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    The Carpenter who original had the Q today is still recovering from run-in with a nail and his foot reach out to YHC to switch Q’s. Aye, get better soon Carpenter you are missed in the PAX.

    YHC brought a little Phoenix back to RVA. While posting last Wednesday, YHC learned some new exceries to share with the PAX. The partner push and pull seemed to be a success so hopefully some more will work out in the future.

    Although the mumble chatter was pretty low must of the workout the PAX did help example to Emoji while Deadpool wouldn’t be a great move for the kids.

    ANNOUNCEMENTS

    • F3RVA Summer Tour has begun! Who will be the first to post at every AO this summer?
    • Next PuppyPile 6/23 at 7:05. Sippy Cup will get things started

    SPIT ON THAT!!

     

  • Fiction Is Lies!

    14 Warriors of the Gloom arrived on a day that only can be discribed as “Sunny and 70” for another edition of Dogpile. The SF was easily planted and the PAX got to work.

    This is how it went down:

    Slaughter Start – 10 Burpees OYO

    Mosey to the circle next to the amphitheater

    COP
    • Invisible Jump Rope
    • DQ
    • Helicopters
    • Merkins
    • LBC’s
    • Flutter Kicks
    • Arm Circles
    THANG

    Mosey to the bottom of the amphitheater

    Aken Legs – 20 Squats, 20 Box Jumps, 20 Lunges (ten each leg), 20 Split Jacks (10 each leg). Rinse and repeat with set of 30 and another set of 20.

    Donkey Kick Wall – Set of 10 Kicks, 20 Kicks, and 10 Kicks

    Love Hill – Partner Up, Partner Carrier down the hill completing 10 Merkins each before switching. Rinse and Repeat to the bottom

    Mosey down the road

    Burp Back Mtn. – Partner Up, first  partner proceeding to run up and down the hill 5X while the other partner is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, PAX continue to run hills until entire PAX completes.

    Mosey to the Toll Booth

    4×4 / Hammer Bridge – Using Boulevard Bridge, run across the bridge completing one 4×4 at each light pole. Turn around at the end of the bridge or until passed by the lead PAX. Compete 5 (2ct) American Hammers at each light on the way back.

    Mosey back to the SF

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC had been looking forward to this day all week. Not only because this day was a celebration for 2 years with F3 for YHC but also having the honor of Qing at Dogpile. As The Carpenter like to say Dogpile is the “Super Bowl” of F3RVA. It also a great opportunity to see the PAX from throughout RVA that during the week we don’t get to see. YHC doesn’t know about you but sometime he feels he take this for granted.

    Where else can you find 20+ men, mainly in their 30’s and 40’s, wake up early in the morning, push themselves physically at the same time lifting each other? We don’t do this because we are financially invested, we do it because we all recognize the sad clown in us. We do this because of the PAX which inspires us to be better husbands, fathers, bosses, co-workers, children, brothers, and leaders in our community.

    YHC is thankful for the PAX of F3RVA for their inspiration over the last 2 year. Ok enough of the sappy talk onto the recap.

    YHC arrived to unusual rare occasion around 5:35 to find AO not secured by Big Blue. Hope the training is going well Swirly. You were missed today.

    Gumbo arrived shortly after YHC followed by Hutton. The PAX ended up being light today due Puppy Pile and perhaps a few fart sacking for the Royal Wedding??? Hardywood hopes this would not be true.

    Mumble Chatter seemed to be heavy during the COP but as the workout went on it got lighter.

    YHC thinks he confused the PAX during the Aken Legs (well at least Wilson). He meant to call out “20 reps of the following exercises” but Wilson thought he said 20 sets. YHC will just have to be clearer with the old man next time.

    This is the first time YHC had included Burp Back Mtn. during his Q. This was definitely one that looked better on paper. Some of the PAX “modified” with running up/down the hill only once or twice instead of five times before switching.  No worries, whatever it takes fellas!

    Phonics enjoyed a little “Splash Down” on his return trip during 4×4 Bridge, as a car came zooming by, hit a puddle and soaked him along a few other close by.

    TClaps today go out to Vinny who had to be a LIFO today in order to pick up his 2.0 before double dipping with Puppy Pile.

    ET was fun as always. Chatter on our end of the table focused around current books being read by the PAX. Someone suggested that we should start a F3 Book Club. Lab Rat mentioned he already tried that but Hardywood didn’t like any of his suggestions since they were mostly fictional. Hardywood response: “Fiction Is Lies!”

    ANNOUNCEMENTS

    • Opus Takeover week is next week including his VQ at Dogpile
    • SOT – next week will be an exploration to Midlothian Middle School
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
    • F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

    SPIT ON THAT!!

  • And A River Runs Through It

    8 Crazy Davillians (including two amazing 2.0’s) decided today would be a good day to take a swim and posted at The Creek. To respect the flag, the SF was kept in the car until the end. After Emoji took a photo to document occasion, the PAX headed out.

    This is how it went down:

    Mosey (or swim which ever was easy) around the church for a lap then head to the pavilion. 

    COP
    • SSH
    • DQ
    • Helicopters
    • LBC’s
    • Merkins
    • Dying Cockroach
    • Flutter Kicks
    • Arm Circles
    THANG

    Mosey back to the parking lot

    Four Corners – While running a lap around the church stop at each corner to complete an exercise. Exercise were as follows: 10 Burpees, 20 (2 ct) Mtn Climbers,  30 LBC’s, 40 Squats

    Four Corners Escalator – Running another lap around the church stop at each corner to complete a set of exercises. Exercises were as follows:

    • 1st Corner – 10 Merkins
    • 2nd Corner – 10 Merkins, 20 Jump Squats
    • 3rd Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers
    • 4th Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers, 40 LBC’s

    Four Corners Escalator Reverseo – Running  lap around the church the opposite direction stop at each corner to complete a set of exercises. Exercises were as follows:

    • 1st Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers, 40 LBC’s
    • 2nd Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers,
    • 3rd Corner – 10 Merkins, 20 Jump Squats
    • 4th Corner – 10 Merkins

    4×4 Four Corners – First to the first corner complete one 4×4 (4 Merkins x 4 (2ct) Mtn. Climbers), run back to the start, run to the first corner again complete one 4×4 then run to the second corner and complete 2 4×4’s, run back to the start.

    Audible called – Pick up the six complete the lap around the church (but no 4×4’s) and mosey to the normal SF location. SF was then planted

    Bear Crawl Ring of Fire – Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next PAX in line completes 10 merkins while other PAX plank. Rinse and Repeat until all PAX have completed Merkins.

    Numerama, Namerama, Announcements, Emoji  took us out.

    MOLESKIN

    What a blast this workout was. YHC always enjoy those the change to post in the rain and getting to Q just adds to that enjoyment . The challenge was put out to the DaVille PAX on FB last night. Some heard the call including The Carpenter who brought his 8 and 9 year old 2.0 girls out. TClaps to those girls who not only showed up in the pouring rain but also gave this workout all they had!

    The PAX tried to enjoy every moment of this workout by during most of the exercises in puddles (or miniature ponds in some cases). Rounders lead the charge in this by starting off his Burpees in the best puddle of them all during the first four corners.

    Mumble Chatter seem to focus mainly around how wet could the PAX get and the noises our clothes were making during exercises.

    ANNOUNCEMENTS

    • Spit’s takeover week concludes tomorrow at Dogpile to celebrate 2 years with F3RVA
    • PuppyPile 2.0 Workout Tomorrow at Dogpile, starts at 7:05 a.m.
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
    • F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

    SPIT ON THAT!!

  • The Slooooow Count

    9 Masters of the Bell show up despite the 90% humility for Day 3 of YHC’s takeover week.

    This is how it when down

    Hallelujah carrier to the bus loop

    COP
    • Invisible Jump Rope
    • Helicopters
    • Blueberry Pickers (aka Cherry Pickers with KB)
    • LBC’s
    • Merkins
    • Crab Cakes
    • Arm Circles
    THANG

    Catch Me If You Can – Partner up; First partner carriers both KB around the bus loop while second partner completes 20 merkins then run to catch the first partner. Switch, Rinse, and Repeat. Second lap run backwards.

    Hallelujah carrier back to the parking lot

    Lazy Dora – First partner start an exercise while second partner holds KB plank (hands on the handle of the KB). Switch at desired stopping point. Exercises were as follows:

    • 50 – Swings
    • 100 – Goblet Squats
    • 150 – Slingshots

    Triple Check – KB Balls to the Wall, KB Burpees, and Side Lung

    Sloooow Count – 10 Sidewalk Over The Head IC

    Hallelujah to the SF

    1 MOM – Boat/Canoe

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    YHC arrived around 5:25 to find Mudface and Emjoi already hanging out. The rest of the PAX kept rolling in but 5:29 there was still no sign of Pick 2 and the new Gloom Party Bus. At last the Gloom bus arrived only with Yard Sale and Wild Thing.

    A request was send out to explore the Gloom Bus so headed to the bus loop. At this time YHC was corrected in regards to the number of passengers for the Bus. I guess we have to now EH 20 men for the Gloom Bus for Dogpile

    YHC tried his best to set the pace with Helix during the catch me if can but man can fly. Also not sure if the agreed with PAX about running backwards on the 2nd loop

    The PAX (well Mud Face) tried their best to heckle YHC anytime he called an IC exercises. This brought about the slow count during the over the head which the PAX normally does OYO. The verdict is still out if that was a success.

    Glad to have some many Davilians out this morning. Hope this becomes a regular thing.

    ANNOUNCEMENTS
    • Spit’s takeover week in DaVille continues Friday at The Creek
    • PuppyPile 2.0 Workout is May 19th at Dogpile, starts at 7:05 a.m.
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
    • F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

    SPIT ON THAT!!

  • Big Blue Ain’t Got Nothing on Pick 2

    6 Davillians did let some late night thunderstorms keep them from enjoying Day 2 of Spit DaVille takeover week. YHC and Opus arrived early, Emoji and Helix short there after, Pick 2 arrived in a bus (more on that later), and the one minute warning was given as always when Phonics pulled in.

    This is how it went down:

    Mosey to the back of the HS to the basketball court

    COP
    • SSH
    • DQ
    • Hillbillies
    • Merkins
    • LBC’s
    • Dying Cockroach
    • Arm Circles
    THANG

    Triple Check – Using the back wall of the school, first partner donkey kicks, second partner People’s chair, and third partner runs to touch 5 trees. Rinse and repeat three times while never touching the same tree twice

    Mosey to the pull up bars

    Arm Work – Partner Up, each partner completes 10 pull ups and 10 Jerkins. Rinse and Repeat for three sets.

    Mosey to the MS tennis courts

    Four Corners – Partner Up, complete 10 Burpees each – 1st corner, partner carrier, complete 20 WWII sit-ups second each – 2nd corner, partner carrier, complete 30 Merkins each – 3rd corner, partner carrier, complete 40 squats each 4th corner, partner carrier back to the start

    Mosey to the bus loop

    Burpee Indian Run – PAX starts moseying around the bus loop while the last person completes 5 Burpees then runs to the front. Rinse and repeat with 4 Burpees while heading back to the SF.

    1 MOM – 3 Burpees, then 2 Burpees, then 1 Burpee

    Numerama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    YHC had a long day at work yesterday and wasn’t completely sure the plan this morning. When the PAX ended up being even he knew today would be a partner day.

    Opus, Emoji, and YHC all arrived before 5:25 and enjoy some pre workout mumble chatter. All of a sudden a large 15 passenger bus pulls into the parking lot. YHC first thoughts were “That has to be the largest clown car ever”! But then after reading the side of the business said Mechanicsville Church of Christ, YHC remembered that Pick 2 was without his truck for this week. Pick 2 give us knew meaning to driving your company car to the AO.

    YHC enjoyed watching Opus and Helix giving their best Johnsonville impressions during the Hillbillies. Also Opus seem gave a great impression of what a Dying Cockroach should look like after completing that exercise.

    Mumble chatter was pretty low the rest of the way through as the PAX was focus on the task at hand.

    ANNOUNCEMENTS

    • Spit’s takeover week in DaVille continues tomorrow at MANNDate
    • PuppyPile 2.0 Workout is May 19th at Dogpile, starts at 7:05 a.m.
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
    • HDHH, May 16th = Independence golf club.  Get there before 6:30 to hit balls, and after hang out for a beverage at Tavern 19…
    • F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

    SPIT ON THAT!!

  • Black Diamond Trails

    3 Davillians arrived at Atlee HS parking lot to enjoy another Monday Funday in DaVille.

    This is how it went down:

    ROUTES

    The Carpenter and YHC headed down Atlee service road to the cross country trail. After doubling back a few times. Turn onto the Honey Meadows trails and head down to the end of Honey Meadows Pond Dr. Head up Honey Meadows Pond Dr to gravel track for a loop before heading back to access road and HS parking lot. Total Miles: 4.5

    Mudface got in late but still went out for his tradition 3 miles

    MOLESKIN

    This was first time YHC  has made it back to Tomato Run since completing the Colonial 200. YHC arrived to an empty parking lot at 5:25 and to his surprise, The Carpenter came rolling in just a few minute later. YHC called for trail running today which was good change of pace. The Carpenter took notice of YHC head lamp being a Black Diamond brand and shared a story of some the trails he reminder out west that were like “black diamond” so there is your title for the BB.

    It was great catching up with The Carpenter today and enjoy claim morning.

    ANNOUNCEMENTS

    • Spit takeover week in DaVille has officially begun. Chapter Two tomorrow!
    • PuppyPile 2.0 Workout is May 19th at Dogpile, starts at 7:05 a.m.  This will take place after Spit’s beatdown.
    • Shakedown is 70% to his goal for his St. Baldrick’s cancer fundraiser.  Try to support him if you can!
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 6 am
    • Wilson’s Golf Tourney, May 18th = www.forethecause.org
    • HDHH, May 16th = Independence golf club.  Get there before 6:30 to hit balls, and after hang out for a beverage at Tavern 19…

    SPIT ON THAT!!

  • How many Quacks to RVA

    4 Hampton Roads Regulars and 1 visitor from the West came out for YHC’s guest Q. YHC cooled things down by making it 70 and sunny in  F3 Hampton Roads. The shovel flags were planted and the PAX got to work.

    This is how it went down:

    COP (ALL IC)
    • Invisible Jump Robe x20
    • Merkins x5
    • DQ x10
    • American Hammers x20
    • Merkins x5
    • Heels to Haven x15
    • Merkins x5
    • Drying Cockroach x10
    • Merkins x5
    • Helicopters x10
    • Merkins x5
    THANG

    Mosey to the small pond

    Bear Pond – Partner up. First partner starts Polar Bearing around the pond while Second partner runs around the pond then switch, rinse, and repeat till PAX completes one lap

    Mosey to the field

    BEAST – 6 exercise x 6 reps x 6 sets. Exercises were as follows: LBC’s, Merkins, 2 ct American Hammers, Carolina Dry Docks, Flutter Kicks, and Burpees

    Mosey to the volleyball court (Airwolf LIFO)

    Sandy Kettle Bell Triple Check – Exercises were as follows: KB Swings, Bear Crawl (or Army Crawl or Death Crawl) across the volleyball court, and KB Burpees. Rinse and Repeat until each PAX completed the KB exercises three times.

    Mosey back to the field

    Suicide Medley – One regular suicide and 20 LBC’s at the end and one Burpee suicide and 20 LBC’s

    Mosey to SF for Merkin Ring of Fire, Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC has been traveling for work this week and is always happy to be somewhere where F3 is present. Bonus for YHC was to be down in Hampton Roads with is fellow Colonial 200 teammates. This also mark the first YHC has ever Q in somewhere besides RVA.

    YHC arrived at the AO about 10 minutes early to find Dreamliner already pulling in. Not quite Swirly Early but YHC has made note the Dreamliner is always at least 10 minutes. Be sure that gets mark in his Corporate file. On the flip side, Space Monkey is always arriving right at 5:30.

    The PAX was rocking and rolling today so much YHC had to add the suicides at the end. Qing 101: Always be prepared with some extra exercises.

    A BIG THANKS goes out to the F3 Hampton Roads PAX for welcoming YHC this week. It was honor to lead you fellas.

    ANNONCEMENTS
    • 1st Thursday tonight at O’Connor at 5:30 pm. See Dreamliner for details
    • May Challenge – Biggest Loser

    SPIT ON THAT!!  

  • Run or Ground & Pound Day

    23 Saturday Warriors (including one 2.0) got out to enjoy another 70 and sunny day in F3RVA

    The SF was planted and the PAX got to work.

    This how it went down:

    Slaughter Start – 20 Merkins OYO

    Warmup – About a 1 mile run around grounds of Dogpile

    COP (ALL IC)

    • Invisible Jump Ropes
    • DQ
    • Finkle Swings
    • Merkins
    • American Hammers
    • Flutter Kicks
    • Dying Cockroach
    • Helcopiter
    THANG

    Mosey to the Carrillon field

    4×4 Medley (in honor of The Carpenter who had to miss this morning) – Complete one set of 4×4’s then run across the field to complete 2 sets. Rinse and Repeat with 3 sets then 4.

    Mosey to the Amphitheater

    Lazy Dora – Partner up. First partner holds plank or Al Gore while second partner completes exercises. Switch when see fit. Exercises were as follows:

    • 100 Decline Merkins
    • 200 Sit ups (using the steps)
    • 300 Dips

    Boo-yah Fun – Partner up, heading up the amphitheater, at each step, completed 4 Boo-yah Merkins

    Partner Carrier to the Rusty Cage

    Rusty Cage – Partner up, complete 4 sets of 5 Pulls up + 10 Jerkins

    Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC has started to make it a tradition after he completes a big race to make sure to Q at Dogpile the following Saturday.  YHC arrived around 5:40 to of course find Big Blue but also Kubota ready to go. The rest of the PAX all seemed to roll in a little early today to enjoy some warmer weather mumble chatter.

    Wilson had check the Q sheet before hand, said to Honeymoon on the way to the AO “oh sh*t, Spit is Qing, guess it’s going to be running day!” YHC tried entertain all parties with a mix of running and ground&pound.

    Finkle Swings brought about some good humor during the COP. YHC thought he share the wording from the F3 website for this exercise: “Meet the Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.” YHC would like to add #hipsdon’tlie

    During the Lazy Dora, Opus, EF, and YHC noticed that we were being watched by a feral cat who had to be thinking to himself “What are these crazy humans doing.” I think our M’s would ask the same question

    While heading to the Rusty Cage, Gumbo took a tumble. Like a champ he got right back up and kept moseying along. Hope you are ok Gumbo

    We completed 206 Merkins this morning. This was in honor of Team F3 Hampton Roads winning the 2018 Colonial 200 which was a total of 205.6 miles. Congrats fellas!

    ANNOUNCEMENTS

    • May 18 – Wilson’s golf tournament – for a good cause.  See him for details.
    • May 19 – Puppy Pile for 2.0s – see pre-blast or Upchuck
    SPIT ON THAT!!

     

  • Just a Spitting Good Time

    9 Davillians (including 3 2.0’s) thought they were showing up for a raining workout but just got some Spit.

    YHC arrived at 5:25 to an empty parking lot but while planting the SF, the PAX came rolling in. time to get to work!

    This is how it sent down:

    Mosey around the church

    COP (IC)
    • 10 Happy Jacks (5 – SSH + 2 Jump Squats) – OYO
    • 10 DQ
    • 10 Cherry Pickers
    • 10 Merkins
    • 15 American Hammers
    • 15 Flutter Kicks
    • 12 Temp Merkins
    • 15 WWII Situps
    • Arm Circles
    THANG

    Catch Us If You Can – In teams of 3, Partner A carries Partner B while Partner C completes 10 burpees. Partner C runs to catch the PAX then switch. Rinse and Repeat for one lap

    mosey to the pavilion

    Lazy Dora – Partner up, first partner holds plank or Al Gore which second partner does exercises. Exercises as follows:

    •  100 Decline Merkins
    • 200 Picnic Sit Ups
    • 300 Dips

    Mosey to SF

    Captain Thor – 1 WWII Sit Up + 4 American Hammers. Rinse and Repeat til 10 WWII + 40 American Hammers or till Q called time.

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    It was great to back at The Creek. YHC has enjoyed the running challenges and the PAX of RAMM but its good to be with the Davillians on Friday once again.

    Even though it was raining during the workout this morning, YHC still made sure they PAX got a little wet with some exercises on the ground. Also since The Carpenter was out of town, Yard Sale made sure to find every puddle along the mosey.

    Welcome back to Rounders! Rounders shared that if he just showers at work he can make it out almost every morning. Aye Rounders, take one straight out of Lab Rat’s playbook

    Also welcome back to Pick 2. Way to push it this morning brother. That soon to be Old Lady of yours got you busy with wedding planning. Don’t forget your bro time

    ANNOUNCEMENTS
    • YHC and Mudface are looking to change some things up for Tomato Run. Stay Tuned
    • Puppy Pile May 19th at 7am – See Preblast
    SPIT ON THAT!!

  • The Three Amigos

    Image result for the three amigos

    The Three Amigos climbed out of their FS to enjoy another edition of MANNDate

    This how it went down:

    COP (In Honor of YHC and F3 Hampton Roads running in the Colonial 200 this weekend)

    • 20 SSH IC
    • 10 DQ IC
    • 10 Helicopters IC
    • 10 Finkle Swings (Right Leg) IC
    • 10 Finkle Swings (Left Leg) IC
    • 10 Dolly’s IC
    • 10 Merkins IC
    • 20 LBC’s IC
    • 20 Goblet Squats IC
    • 10 Bob and Weave IC
    • 10 Half Kneeling Press (Right Arm) IC
    • 10 Half Kneeling Press (Left Arm) IC
    • 20 Good Mornings IC
    • 10 Small Arm Circles Forward IC
    • 5 Big Arm Circles Forward IC
    • 10 Small Arm Circles Backwards IC
    • 5 Big Arm Circles Backwards IC
    • 5 KB Burpees OYO
    THANG

    Mosey to the bus loop

    The Beast

    6 reps of each exercises stopping 6 times around the loop. Exercises were as follows:

    • Slingshots
    • Halos
    • Sit Up Press
    • Overhead Press
    • Snatch
    • KB Swings

    Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    Main plan for today, no running (Wilson you would be proud). YHC arrived at the AO around 5:25 to find Mudface the lone car waiting. At 5:29 it seemed that YHC and Mudface were about to have that awkward time during the COP. Lucky at 5:30 Yard Sale came rolling in.

    The Finkle Swing brought about a new challenge in regards to balancing. But the end of the second set the PAX seemed to get the swing of things.

    Mumble chatter was solid throughout the workout. Mainly focusing around the CSAUP last weekend and questions regarding YHC’s race this weekend.

    ANNOUNCEMENTS

    Dogpile and Mosey On shirts now available for pre order on F3 Gear website. Lab Rat is taking orders from anyone that doesn’t want to pay shipping. He is places his order this weekend so reach out if you are interested. Pre Order will be available till  4/30. See Pre Blast for more details

    SPIT ON THAT!!