YHC and Spit volunteered to take the Q as Bulkhead was under the weather for this morning’s workout. 19 showed up for this anticipated beatdown so we had some work to do to make this one worthy of a fine F3RVA Marine brother. So here is what went down:
COP
We mosey from the flag to the first crop circle next to the amphitheater one lap then form a circle for the following warm up exercises:
20 SSH, 10 DQ, 10 4ct helicopters, 15 arm circles (10 small and 5 big), reverso, 25 4 ct American Hammers, 20 4 ct flutter kicks, 10 4 ct LBC’s, 10 scorpions, 30 merkins.
THANG
We mosey to a CB favorite Rugby Road-Pump house drive triangle. We form groups of 3 for a triple check. Partner 1(p1) runs from crop circle to Rugby Road, down rugby Road to intersection of Pump house road. Perform 5 burpees (for Bulkhead), then dealers choice up the hill (Bernie Saunders, Karaoke, run etc…) This is the timer. P2-Lunges alternating each leg, P3-Dealers choice on Abs (LBC’s, American Hammers, Flutter kicks, WW2 sit ups, etc). We rotate, P1 – lunges, P2 – Abs complex, P3 – Runs lap with 5 Burpees at bottom of hill, and Dealers choice up the hill. For the 3rd rotation P1- Abs Complex, P2 – Runs lap, P3 – Lunges. This is 1 complete rotation, we perform 2 more rotations for a triple check.
Hand off to Spit. We mosey to top of love hill by Amphitheater, Partner up for catch me if you can. P1 Bernie Saunders down the hill, P2 performs 25 merkins then runs to P1 to switch. We flapjack until we reach the bottom of the hill. Next we have to go back up the hill and for this effort, P1 runs to the bushes at midpoint up of hill returns with P2 – performs broad jump burpees up the hill they switch, P2 runs and P1 Broad jump burpees. Next P1 Runs to corner, P2 Walking lunges, switch then Final P1 Polar Bear, and P2 runs, switch. We still have distance to mosey up the hill so we continue with this rotation until we reach the corner. We have about 3 minutes left to mosey to flag from this point and the PAX arrive at the flag with no time to spare…right at 60 min.
COT
Numberama, Namerama and Hardywood took us out in prayer with a special story.
We have the following announcements:
Look for Gypsy to turn in your shoes for donation.
YHC is working on a pre-blast for Ramp build with Project Homes as many were interested in participating.
We welcome Ryan Clore (Durden … from Fight Club) who moved from Spruce Pine, NC and was active in F3 there.
Good luck to the F3RVA pax participating in the Bear Creek 10 Mile trail run this weekend.
Moleskin
So YHC had Hardwood take us out in prayer and he was moved by seeing so many F3 brothers that he had not seen in awhile that he wanted to tell a story about his 2.0 daughter who had come back from a recent camp. So while riding back Hardywood asked her: “How was the camping trip? ” She replied by telling a story about how the counselor going around to each child when looking at a glass filled to the midpoint. The counselor asked was the glass half full or half empty? So Hardywood anticipating his 2.0 to reply that she saw it as half full. He was surprised to hear his 2.0 state that the counselor was asking the wrong question. It should be: “How is your glass filled?” It could be from doing a nice thing for someone, being thankful or someone doing something nice for her. Hardywood had stated also that he had been on fumes personally lately and needed to post for a recharge. Well any F3 brother that has posted with Hardywood would tell you that you feel pumped and ready to rock a beatdown with him around. Glad you posted this morning and filling our cups with your energy, 2.0 story and prayer…we are off to a great weekend! Humbled and honored to Lead you gents this morning, your fellow Davillians Spit and Corned Beef. Cheers, Peace and God Bless.
