Two Early Birds (Deflator and YHC) got the worm and then in celebration exclaimed “Quack, Quack, Honk” with two more PAX (Airwolf and Gunner). The commotion is described below.
The Thang (#EarlyBird)
Left on Harbor Towne Dr.
Right on Lighthouse Ln. (out and back)
Right on Harbor Towne Dr.
Right of Harbor Dr. (out and back)
Continue straight on Harbor Dr.
Right on Tradewinds Dr. (out and back)
Right on Harbor Dr.
Left on Harbor Towne Dr.
Right on Lake Pointe Dr. (out and back)
Back to flags
Without a six to pick up, we added a lap around the lake to add distance.
All told it was about 3.45 miles in 25 minutes (Deflator, do you still have the exact distance/time?).
The Thang (#QuackQuackHonk)
35 side straddle hops – In cadence (IC)
25 mountain climbers – IC
15 Don Quixote’s – IC
20 shoulder circles – IC
15 arms up shoulder circles – IC
Partner up. PAX #1 grabs one set of dumbbells (25, 31.4, and 35 lbs. options available). Farmer walk from flower pot to swing. Perform set of shoulder presses, curls, and bent over rows. Farmer walk back. During this, PAX #2 performs AMRAP of 10 derkins, 10 irkins, and 20 squats. Flapjack upon PAX #1 return. 3 rounds. PAX #1 from each team stays together. Similarly, PAX #2 from each teams stays together.
Round 1: 20 shoulder presses, 20 curls, 20 bent over rows
Round 2: 15 shoulder presses, 15 curls, 15 bent over rows
Round 3: 10 shoulder presses, 10 curls, 10 bent over rows
Mosey to tennis counts. Locked (imagine best frown face emoji). Short hop over to volleyball court.
Beginning in corner #1, bear crawl to net, 1 merkin, bear crawl to corner #2, 2 merkins, bear crawl to corner #3, 3 merkins, bear crawl to net, 4 merkins, bear crawl to corner #4, 5 merkins, bear crawl back to corner #1, 6 merkins.
GoRuck inspired “Soft Finish” as pointed out by Airwolf.
Repeat with 7, 8, … , 12 merkins.
Mosey to flower pots.
Dealer choice with dumbbells. Lawn mowers x15 each arm, up and over shoulder presses x15, twistie things x10 IC (Could not think of better name), and triceps extensions x15. Repeat all.
Weighted Mary: American hammers (x10 IC), leg lifts with dumbbell held up (x20 OMC), bench presses (x20 OMC). Repeatdo.
Dealer choice curl circuit. Corkscrew, hammer, two-hand (the biceps thank you Deflator), and Arnold pose (the wives thank you Gunner).
Final exercise: Farmer walk dumbbells back to trunk of car. Recover. Recover.
Circle of Trust:
John 8:31-32 So Jesus said to the Jews who had believed him, “If you abide in my word, you are truly my disciples, and you will know the truth, and the truth will set you free.”
Question to Consider (excerpt from Purpose Driven Life): What has God already told me in His word that I have not started doing yet?
Nov. 11 (This Sat.) is one-year convergence at #StinkHill at 0700. Clear your calendars. http://f3rva.org/2017/11/08/update-1-year-anniversary-preblast-this-sat/
Dec. 9 2 p.m. – 7 p.m.: GoRuck Light in Charlottesville. Clown car from Mt. Trashmore. http://f3rva.org/2017/10/12/pre-blast-goruck-light-in-charlottesville/
The rain somehow led to early meetings and general soreness from the PAX. YHC does not foresee this happening again and firmly expect at least five PAX for the run next week.
Please contact your local representatives at the HOA and lobby for them to re-open the tennis courts. That is if they want your vote in the upcoming election.
The run was a nice addition to the beatdown. The conversation during the run was even better.
Per Airwolf, the weights at QuackQuackHonk were a nice change of pace.
Gunner’s choice of Arnold pose curls was stated to be only “show” muscles. Nothing wrong with that.
QuadP Monthly Challenges: Record those merkins. Goal is 5,000 for each PAX in November.
Q Schedule: Just sign up. We can help you prepare.
Big Data: Check out our growth and how close you are to the Hampton Roads Hall of Fame.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same.)