Tag: DaVille

A friendly 15 hit the pavement and graced Atlee High School this morning with their shining happy faces.  Spit and Circle K raced to put up the shovel flag, and Spit won (he had a head start though).  The weather was dark.

Parking Lot Tracers

• TYA rant.

COP

• SSH
  • TYA rant
• Copperhead squats
  • TYA rant
• Don Quixotes
  • TYA rant
• Arm Circles
• Merkins
• LBC’s
  • TYA rant
• Crab Cakes
  • Entire Pax rant

THANG

Mosey to elementary school for “the hard way” track work:  Run track, stopping as a pax every 5 minutes for 25 merkins + 25 squats.  Extra credit stations along the route inculded (but not limited to) bleacher dips, AMRAP pullups, sprints, karaoke, LBC’s.

Roll back to the six:  Run back to flag, with the Q kicking anybody back to the six that caught up to him, until finally he rolled back to the six as well.  This quickly transformed into whomever was leading at the moment to roll back to the six.  Picture perfect.

NMS

This was probably the easiest (to lead) workout YHC has ever Q’d, even with TYA’s watchful eye and liberal critiquing…..a true you v. you workout.  Once the COP was over (yes, that happened after Parking lot tracers) and instructions were given, everybody was pretty much on their own and all the Q had left to do was monitor the time.  Plan was to get 6 sessions in, but we only managed 4 due to the distance from the flag and extended COP.  If anybody didnt work up a sweat this morning though, it was his own fault….but everybody seemed pretty lathered up.

TYA was in rare form this morning, commenting first on the order in which things were taking place (he is not a fan of tracers before COP), and then he lost his marbles when faced with the “DaVille count”.  Insert Upchuck counting in broken spanish and Emoji throwing out random numbers, hilarity ensued.  The entire Pax lost it when Lab Rat tried to rotate during Crab Cakes.  This was definitely one of the rowdiest COP’s in a while.

Over at the track, the code word for the 5 minute mark was “tomato” (this is Hanover, you know).  This brought a brief discussion up regarding “safe words” and what words would make terrible safe words.  Tied for first in YHC’s mind were “more” and “harder”.

If you really want to get grossed out, talk to Emoji and ask him about how his wife is similar to Doc Ock.

Standout effort from the Q’s eye this morning goes to Opus, who is finding out that getting stronger at F3 just means you get to do more stuff.  Also, notable mention to MudFace, for pushing thru a run-heavy workout.  Great work from everybody this morning.  Lab Rat could not have been more proud than seeing all the pax rolling from the front to the back on the run to the flag.  Poetry in motion.

Random note:  Spike now has an F3 shirt.  We will be looking for that VQ, soon now!

A great workout and lots of laughs this morning, gentlemen!  It was truly a pleasure this morning.

Announcements:

• Frozen Triangle CSAUP:  Saturday at 6 a.m. starting at DogPile.
• Lab Rat has 1 DaVille XL shirt left, $25.  Get with him if you want it.  He also has a fistful of free F3 stickers he keeps forgetting about.  They are a micro-step below mandatory on your car.

Lab Rat out.

 

 

13 PAX drove over snow and ice in order to slam into the Atlee High School parking lot this morning for Daville. The PAX gathered for some quick hellos and then the fun began. YHC instructed the PAX to grab a big ball of ice or snow and then mosey over to the bus loop.  Here is how it went down…

Snowdown Warmup

The PAX slammed the snow & ice balls to ground.

100 SSHs, 2 minutes of LBCs, 10 Don Quixotes, 10/5 arm circles forward & backward.

Mosey over to the field.

Snow Pyramid (Igloo?)

Line up in front of the goal posts.

1 burpee, 2 merkins, 3 wwII sit-ups, 4 jump squats – run across the field to the other goal post.

5 burpees, 6 merkins, 7, WWII sit-ups, 8 jump squats – run backwards across the field to the goal post.

9 burpees, 10 merkins, 11 WWII sit-ups, 12 jump squats – run back across the field.

13 burpees, 14 merkins, 15 WWII sit-ups, 16 jump squats

Touchdown Al Gore until everyone finished.

5 pull-ups on the goal post or the pull-up bars on the far side of the field.

Mosey on the road around to the gate. LBCs until everyone caught up.

Snow Crunch

Run the (icy) road that loops back to the far side of the high school. Stop and do 10 LBCs at every other light post.

Mosey back to the flag. 10 SSHs… Number-rama, Name-a-rama, COT.

SPIT took us out.

6 gathered for coffeeteria at the Starbucks in Kroger afterwards.

Moleskin

Most of the PAX stayed in their cars until the final seconds before the beginning of the festivities. YHC called for each man to grab a large ice or snow ball and run with it. The mumble chatter wondered if we were going to carry these ice balls for the whole workout. That question was answered after the PAX circled up for the initial exercises.

The theme of this workout was “The Snowdown Throwdown.” YHC did not want to hide from the snow and ice. We were destined to attack and tackle the snow and ice head on. Why not show who is boss by smashing ice balls into the ground? That is what we did with vengeance.

The bone-chilling cold was starting to take root after the throw down so YHC decided to fire up 100 SSHs to take care of that issue. Problem solved! Groans went up as YHC called for 2 minutes of LBCs on the snow. Many groaned as the 2 minutes seemed to last forever. One voice exclaimed, “Did you say 2 minutes or 2 hours?” YHC’s response? “You just wait…”

The run over to the track and field provided a preview of the icy challenge as many tried to avoid the black ice, white ice, green ice, any ice… The transition to the snowy field was somewhat welcomed in contrast to the ice. The PAX tackled the exercises in style, including sprints across the football field. The lone lacrosse goal in the field almost captured some as we sprinted for the touchdown but no injuries were reported. Pull-ups on the goal post brought laughter and multiple Christmas Story references of “don’t put your tongue on that bar…” Slightly awkward but appropriate for the moment…

The PAX smashed the full loop around the three schools with LBCs on the icy road. Some took the wiser route of running on the sidewalk while others fought through the challenge of running on ice.

We had fun this morning for sure. The large amount of running may not have been universally embraced by all but it kept us moving.

I couldn’t have been prouder of this team and the commitment to getting stronger together.

7 faithful men showed up in the heavy rain to post at the first DaVille workout of 2017. Life jackets were handed out and the PAX got to work:

Warm-up

Parking lot Tracers (in honor of LabRat)

COP

• SSH x 25 IC
• Imperial Walkers x 20 IC
• LBC’s x 20 IC
• Crab Cakes x 15 IC
• LBFC’s x 10 IC
• Arm Circles x 10 Small / 5 Big Reverso

Triple Check

Donkey Kicks
LBC’s
Run across the parking lot and back
3 Sets each

The Beast (Parking lot style)

PAX choice of 6 exercises. Exercises completed:

• Burpees (Emoji’s Choice)
• Jump Squats (Sugar Baby’s Choice)
• 2 count America Hammers (Toga’s Choice)
• Diamond Merkins (Helix’s Choice)
• Squats (Mud Face’s Choice)
• SSH’s (Wheelie Choice)
• Bonus Round – LBC’s (Spit’s Choice)

Mosey to the Flag

Ring of Fire

Numberama/Namorama

Emoji took us out

Moleskin

LabRat had the Q this morning but feel victim to the Punisher chills (The Carpenter got it as well) and ask on the FB chat if anyone could Q. YHC allows other first to speak up but after no takers, a plan was put into place. (Toga felt the chills was a lame excuse)

The PAX showed up to the rain slowing down thinking we maybe able to get by with out being poured on, mother nature has different plans. By the time the beast had begun the heavens had opened up!

Mumble Chatter was mainly about LabRat being a no show, how heavy the rain was getting, and also an update on Emoji M.

The PAX was truly a PAX today. Members would complete their exercises during the beast and immediately turn around a complete with the other PAX members still working. YHC was very excited to see this.

Announcements

• Emoji’s M is at home recovery well from her surgery (she has been battling breast cancer over the last 6 to 9 months)
• Need some to sign up and Q The Creek on Friday.
• LBC’s Monthly Challenge – Janurary. 10k is the Goal. See link below to sign up!
  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322

SPIT ON THAT!!

6 pax plus one FNG showed up for this last workout for 2017 for DaVille.  This is what transpired:

Mosey to the side parking log

COP

• X25 SSH
• X25 Imperial Walkers
• X25 Don Quixotes
• X25 Invisible Jump Ropes

X2

THANG

Mosey to soccer field:

“In It Together Forever”:

• Sumo Squat Walks (Legs more than shoulder width apart, half squat, walk 3 steps, deep squat, repeat) to Cone 1 Crab walk (15 yards)
  •     LBCs (10 once last person arrives)
• Deep Lunges to Cone #2 (15 yards)
  •     Freddie Mercuries (10 once last person arrives)
• Polar Bears to Cone #3 (15 yards)
  •     Box Cutters (10 once last person arrives)
• Rabbit Jumps to Cone #4 (15 yards)
  •     V Sit-ups (10 once last person arrives)

Move cones out 3 Paces and repeat

Move cones out 3 Paces and repeat

Leg / Arm / Core Challenge

Number off to make teams

• Leg – Mud Face and Guppy
• Arm – Suitcase and Kit Kat
• Core – Opus and Spike
• Timer – Abacus

Challenge 1

• Mud Face challenges Suitcase and Opus to most squats in a minute
• Mud Face wins
• Mud Face chooses for pax to lunge to 2 poles  and run back to cones

Challenge 2

• Kit Kat challenges  to reach their age in Merkins first (Guppy to do 3x of age)
• Guppy wins
• Guppy chooses to do parking lot suicides

Merk, Merk, Bear

• Bear 1 – Spike
• Bear 2 – Opus
• Bear 3 – Guppy
• Bear 4 – Mud face
• Bear 5 – Abacus
• Bear 6 – Suitcase

Mosey back to Flag

10 American Hammers

COT/Namorama

Moleskin

A light crowd was out today as the temperature soared to 58 degrees.  The wind was present as most of the pax hid in the fartsack.  An extended warm up was provided as YHC wanted to keep the pax guessing.  During the first round of exercises FNG Suitcase joined the fun.  The Pax then ran to the soccer fields and saw cones already laid out for them to enjoy.  Gulps and gasps were heard as the pax understood that this period of pain was planned.

Instructions were provided on each of the exercises and the pax tore at the box.  A new exercise was introduced – – > Sumo Squat Walks.  A YHC brainchild as he thought of honoring Mud Face and his leg power.  Once round one of In It Together Forever was completed, the cones were moved out 3 paces, and round 2 began.  Chatter was heard but it wasn’t coherent.  Once round 2 was done, we moved the cones out 3 more feet and the chatter died away as breath was saved for round 3.

Next up was an opportunity for the pax to challenge each other.  We number off and the 1s were given team “legs”, the 2s were given team “arms” and the 3s were given team “core”.  The winner of the challenge (chosen by legs then by arms) then got to choose an exercise for the pax to tackle.  In Challenge 1 Mud Face challenged the others in group 1 (suitcase and opus) to do as many squats as they can in a minute.  Group 2 got in an Al Gore position to watch. Quickly, 20 seconds, they all learned that a minute is a long time.  We also learned that Mud Face can knock a boatload of squats!  Upon winning, Mud Face struggled with the exercise he wanted to choose.  He settled on lunges to 2 light poles.  Holy Smack – after a ton of squats… That hurt.  Next challenge, the groups changed and Kit Kat challenged the others to do their age in Merkins the fastest.  Guppy, being 13 had to do 3x his age – 39.  Off they went and Guppy, with the wings of youth, was able to finish before the others.  His exercise for the pax was suicides.

YHC, wanting to introduce a new exercise he cooked up with his M, moved the Pax quickly to the next ball of fun – Merk, Merk, Bear.  The Pax circled up and started doing Merkins.  YHC choose Opus to go around and tag everyone and say Merk.  Then Opus got to choose one and say “Bear”. At that point both him and the tagged “Bear” chased each other around the circle in a bear crawl to the emptied spot.  Opus got around to the spot without being tagged and was able to join  the circle of Merkins.  And repeat.  Lots of joy was had as the pax really turned it on to escape their friends grasps.  After almost everyone had a chance to chase or be chased, the pax picked up the cones and returned to the flag.  25 American Hammers were knocked out before we finished up with Number-rama, Name-a-Rama and Abacus closing us with a prayer.
Announcements:

• TheCreek needs a que for this Friday
• CSAUP Saturday January 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
• LBC’s Monthly Challenge – January. 10k is the Goal. See link below to sign up!

https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322

• Order your Focus Prayer Books by paying Abacus $20 and going to this link and filling out the form – – – http://www.paracleteanswers.com/material.html

13 faithful put on their antlers and came out for part 1 of the 2016 Reindeer Games!!

Here is how the competition went down:

COP

SSH x 25 IC, Don Quixotes x 10 IC, Feddie Mercury x 20 IC, LBC x 15 IC, Merkins x 15 IC, Arm Circles IC

Mosey to side of the HS

Dasher’s Triple Check

Chestnuts to the Wall
Burpees
Run across the parking lot and back
3 Sets each

Mosey to the soccer field

Dancer’s Quad Pack

In teams of 4 (one member at each corner of the field) complete the following:

• American Hammers
• Mtn Climbers
• Jump Squats
• Box Cutters

First teammate completes 25 American Hammers then Karaokes to the next corner and tags 2nd teammate. 2nd karaokes to 3rd teammate and so on. 4th teammate completes 25 American Hammers then karaoke to tag 1st teammate. Continue until 1st teammate returns to American Hammers and go back to grab the rest of the PAX.

Mosey to the basketball court

Prancer’s Suicides

Teams of 3. First member complete bear crawl suicides at foul line, half court, foul line, endline (opposite in). Other teammates are in elbow plank position with either left or right leg high. Continue till all have completed suicides.

Mosey back to the flag

Numberama/Namorama

Emoji took us out

Moleskin

YHC had been up throughout the night fighting the cold bug but nothing was going to stop him from Qing today.

Showing up early the flag was planted and a return to warmth of the clown car was needed. The rest of the PAX waited in their’s  as well until YHC got out for good.

YHC explain to the PAX that this was only part 1 of a three part series. Leaving them in suspense of what is to come.

It was asked “Who can name all of Santa’s reindeer?”, Opus spoke up in song and answered correct. The PAX was impressed with his vocal skills.

Chatter was to a minimum except for Abacus who made it very clear he was not a fan of Santa’s reindeer.

It was good to see Saab and Lockjaw. Thanks guys for making the trip up north!

During Namorama, Spike who must have exhausted himself during the workout, said he was “Spit” the PAX quickly yelled out “IMPOSTER”

Announcements

• Third F AO “The Shining” this Thursday 6:30am at Rise and Shine diner in Ashland.
• Reindeer game to continue at The Creek on Friday and Dogpile on Saturday

SPIT ON THAT!

A grateful 8, including 1 FNG spread the mist this morning for a DaVille kind of day.  What transpired is a whole lot of this:

-Parking lot Tracers X2

COP

• Ball Dippers
• SSH
• Arm Circles
• Merkins

-Mosey to elementary school track via the parking lot so that anyone that overdressed could shed a layer on the way.

THANG

• Oval of Love:  Using the standard Love Hill exercises, move around the track while partner runs track until catching partner.
• Ups and Downs:  split into 2 teams, 1 team performs 30 dips, other team performs 10 pull ups.  Flapjack X2
• Indian run back to flag (burpee option as always)

1 MOM:  American Hammers

Numbers, Names, Abacus took us out

NMS

Lab Rat came with one plan in mind:  Keep off the grass (due to recent rains).  So we started with what is becoming a DaVille favorite, parking lot tracers.  It’s a good way to knock the cobwebs out and get the body warmed up.  This morning was so nice, we did them twice!  You’re welcome, Spike.  They must have worked pretty well, because there was a yard sale developing after COP, so YHC took a stroll thru the parking lot before making the trek over to the elementary school.  Creative license may have been taken here, but there was at least 1 sweatshirt on the pavement.

If anybody ever needs gloves, please see Emoji.  He sells them out of the back of his estrogen mobile (BMW) in the dark corners of the AO like a crack dealer.  I kid, I kid!  Way to hook up Wheelie this morning.

The oval of love definitely took much longer than planned, since the run didnt get any shorter as it usually would during Love Hill…..since it was an endless track.  Thus, this exercise took longer than originally thought. Lab Rat was really happy to draw a Sugar Ray for a partner this morning in Helix, but quickly discovered that because Helix is going to touch his knee to the ground during every damn lunge, that we were doomed.  DFL (dead f’ing last)  Way to squeeze every drop out of it, Helix!

With this taking dang near half the workout, plus the few minutes it takes to get back to the SF, we were pretty pressed for time.  YHC wanted to get in some pull ups though, taking advantage of the unusually small pax size for a DaVille workout.  So instead of something cute, we just divided and conquered.

Abacus did point out that we pretty much skipped all core today.  YHC apologizes for that, and he promises to make up for it on Saturday, when he Q’s again.  So he expects to see a large overlap of today’s pax post Dogpile so that he can claim a full body punishment to said pax for the week.

Spit has quietly become a pax leader out there, showing that youth will be served.  He is also Q’ing up at least once a week, and has his first one hour Q coming up at Dogpile next Saturday.  Lab Rat is sure it will be a doozy.  AYE!

Also, welcome to FNG David (Wheelie)!  He worked hard today, and persevered thru a whole bunch of running.  Wheelie belongs to a large church that is a hard 3 iron shot from Daville, and YHC believes has zero presence at F3.  Lab Rat hopes that Wheelie will be changing that real soon with some EH’ing after Sunday service.

Opus, you are killing it lately.  You should be proud.

Well done, guys.

Lab Rat out.

 

 

14 F3RVA regulars appeared in the drizzly gloom to make themselves better and start the day the only way F3 men know, and this is what went down:

Mosey to soccer field for COP.  Exercises were Invisible Jumprope, Don Quiote, Dying Cockroach, and Drill Instructors.

Mosey to BBALL courts for suicides interrupted by Partner exercises.  Exercises were:

Regular suicide followed by LBC x 25.  Partner wheelbarrow across BBALL court.  Flutterkick x 25.  Partner Wheelbarrow back across BBALL court followed by Flutterkick x 25.  Reverse Suicide followed by WWII x 25.  Partner Carry across BBALL court followed by Freddie Mercury x 25.  Partner Carry back across BBALL court followed by Freddie Mercury x 25.  Burpee Suicide.

Mosey to front of outer bus loop for Catch Me If you Can.  One partner runs backwards while other partner completes three burpees and runs forward to catch partner.  Repeat until 2 loops of outer bus loop complete.  Using the inner bus loop, one partner begins polar bear crawls while other partner runs the inner bus loop until he reaches partner.  Switch until partner team reaches halfway point where the exercises change to lunges.  Partners complete  1 loop of inner bus loop.

Mosey back to flag for 5 minutes of Mary.  Exercises included APD, American Hammer, LBC, Freddie Mercury (Swirly style), Rosalitas.

Numberama, Namearama, COT. YHC took us out with a quick prayer.

Announcements.

3rd F Thursday 0630 Rise and Shine Diner.  See THE Carpenter or Spit.

Abacus and family in prayers.  Especially Abacus’s Sister.

Hymns and Beers at Center of the Universe Thursday evening.  See Front Porch for details.

NMM:  YHC was still a little stiff from this last weekends 10 (uh15) mile trek thru the woods.  It was nice to be back at the friendly confines of the DaVille, as I grew up playing in the woods before the high school was built and there was no way I was going to get lost this morning.  With that being said, the PAX was extremely solid this morning without much mumblechatter until YHC suggest we Polar Bear Crawl half way around the bus loop.  That was a crowdpleaser that stirred up some conversation until everybody was out of breath and it fell silent again.  The entire PAX knew that there would be some Suicides (YHCs favorite running exercise), but the twist of Partner Wheelbarrows and Partner Carrys definitely added some flavor.

Well Done this morning Atlee Brigade.

Circle K

11 Whos gathered in Whodaville for a beautiful if not drizzly spring morning.  Lab Rat planted a SF and promised the pax something a bit different, and delivered upon that promise.  The effectiveness of “different” will be determined in how the pax feels later on today.  Here is what went down:

Warmup

• Parking lot Tracers

COP

• SSH
• Imperial Walkers
• Arm Circles
• Push-fest:  Werkins, Merkins, Diamond Merkins….50 total for merkin counters

THANG

Cardio/Plyo festival:  Exercises of various times and repetitions, all designed to get the heart rate up and the feet off the ground.  Exercises all stolen from the great Tony Horton’s P90X playbook, which included:  jump squats, runner squats, Heisman hold, circle (K) run/people’s chair sequence, jump tucks, ball dippers, frog squats (2 ways), line hops, puddle jumps, squat jacks, ode to Opus (Rock Star hops), Russian soldier, monster truck tires (they were invisible), hot foot, jump shots, and last but certainly not least….the halfback.

2 MOM:  a whole lot of Freddie Mercury

Paul Harvey (the rest of the story)

Lab Rat has been sitting with this idea in his back pocket for a while….and he couldnt think of a time more fitting to pull it out than when wrapping up the merkin challenge.  Everybody is about sick of those by now, right?  YHC did throw a bone to the pax still playing catch up with the push-fest in the COP.  Speaking of which, sorry about the no gloves required statement at beginning, Lab Rat forgot that the b-ball courts are made of 40 grit.

Although the workout load this morning could fall on the easier side of a normal workout, there was however the opportunity for the pax to really push the pace if so desired.  A positive note about it was that the pax was able to hold close together.  The bummer was mumblechatter was extremely low with Lab Rat on the Q…..and no TYA or Toga to antagonize him.  Definitely a repeat in some form or fashion though.  This would be a beautiful workout to do the day after a big upper body workout (aka any Swirly Q).

YHC is happy, and knows that Yard Sale must be beaming about Chapstick’s continued postings.  That kid is en fuego!  14 years old and a regular pax member.  Well done, Chapstick, much respect.

Also glad to see Neck Brace posting up.  Glad to have you this morning, glad to see you becoming a regular!

YHC would also like to make note that Lab Rat relied heavily on a Weinke this morning.  Lab Rat HATES using a Weinke.

Announcements

• Tomato run is hereby moved to the Rutland neighborhood clubhouse.  Options for 3 to 6 miles available there (as well as the company of other pax).  Lab Rat will get with Wilson and DK to get proper updates made to e-services.
• Third F round table discussion planned for Thursday morning 12/8/16 6:30 a.m. at the Rise and Shine Diner on Sliding Hill Rd.  Lab Rat believes that The Carpenter is heading that up.
• Save the Month!  Rumor has it that there will be a CSAUP event at some arbitrary date in January that will include running from AO to AO (or hitching) to celebrate the badassery of F3RVA.  Do not see Circle K for details.
• Thoughts, Prayers and Praises to Mrs. Emoji for her last round of chemo this week!  Well done, and much respect to her for enduring.  We look forward to the details of her awesome recovery in the near future.

Lab Rat out

 

p.s.  for those interested, there are 6 pax members referenced in this BB that did not post at DaVille this morning.  That’s bananas.

12 eager and ready assembled at DaVille for a bitter cold morning. Having received notice the day prior that Abacus was not going to be able to make the Q, YHC stepped in without hesitation. Knowing it was going to be the coldest and driest the PAX had seen this season, YHC devised a workout that would not allow anyone within the PAX to grow cold. Here it is:

 

The Thang:

Parking Lot Chasers then Mosey to the front of AHS for COP.

 

COP

SSH x 30 IC

Don Quixote x 25 IC

Invisible Jump Rope x 20 IC

Jump Squats x 20

LBC x 20 IC

Freddie Mercury x 20 IC

Merkins x 30 IC

Typical Arm Circles (10 Small – 5 Large – Reverso) IC

 

Mosey to CMS track for 4 corners

 

4 Corners

Partner up and perform Merkins and Partner Leg tosses at each corner of the track. Beginning and finishing at the same corner, so ultimately 5 sets were achieved.

Corner 1: 30 Merkins + 10 PLT

Corner 2: 25 Merkins + 15 PLT

Corner 3: 20 Merkins + 20 PLT

Corner 4: 15 Merkins + 25 PLT

Return to Corner 1: 10 Merkins + 30 PLT

 

Mosey to Pull-up Bars for Elevens.

 

Elevens: Pull ups and Burpees

Alternate Pull ups and Burpees while beginning with 1 Pull up, run the back stretch of the track, then perform 10 Burpees, then return back to the pull up bars for the next set. Add a pull up and subtract a burpee each set until the final set is 10 pull ups and 1 burpee.

 

****Not all sets were completed as time was limited****

 

Indian run back to flag for Numberama, Namarama, & Announcements.

The Carpenter took us out.