6 regulars and 1 FNG beat the fartsack monster to post on a beautiful 75 and sunny morning! Here’s what was waiting for them in the gloom:
Warmarama: Slaughter Starter, Abe Vigodas x 10, Imperial Walkers x 15, Hillbillies x 15
1 Lap around lake with bear crawl bridge and met back at tennis court for 2 rounds of Paint the Lines.
YHC wanted to test his Q counting skills with a couple 8 count exercises. Circle up by flags for Body Builders x 20 – 8 count – 1. Squat down, 2. Feet back, 3. Down Merkin, 4. Up Merkin, 5. Out Plank Jack, 6. In Plank Jack, 7. Feet in, 8. Jump up.
At this point YHC was in middle of explaining the next exercise when it started to rain. A quick audible was called for Fire Alarms so the entire body would be equally moist. Back to the next exercise which was Dr. W x 10 performed twice – 1. Legs at 6″, 2. Legs out, 3. Legs in, 4. Legs at Rosalita, 5. Legs out, 6. Hands up between legs to form W, 7. Back down, 8. Legs down to 6″.
Burp and Merk – 1 Merkin on first Burpee, 2 Merkins on 2nd etc. up to 10 and back down to 1.
21s between 2 trees – Starting with 1 WWII and 20 Carolina Dry Docks.
COT – 1 Thessalonians 5:11 “Therefore encourage one another and build one another up, just as you are doing.”
This is what F3 is all about. YHC shared how F3 has personally impacted his life and encouraged PAX to EH other men so they can experience the benefits of F3.
TClaps to Newton for crushing his first post!
Nov. 11th F3 Hampton Roads 1 year anniversary workout. Checkout the pre-blast.
GoRuck Light CSAUP on Dec. 9th in Charlottesville. See pre-blast for more info.