What a weekend to celebrate the 1 year anniversary of F3 VF and to honor those making the ultimate sacrifice to preserve our freedom.
8 PAX for 3.5 mile pre-ruck through P-ville followed by 32 PAX for the 90 minute suckfest with Qs by Side Effects, Boyant, Flipper, and Spike COT/history lesson. In attendance were PAX from F3 Lehigh Valley, Lanco, Philly, Villanova, and Roanoke.
Welcome & disclaimer
Warmup – Jog & Ascending Motivators
Thang 1 – Visit Flipper’s Barf Site (partner, move/exercise OYO)
– Move Bear Crawl / Exercise Jacob’s Ladder to 10 (Burpees)
Thang 2 – Frogs and Butt Words (groups of 4, OYO)
– P1 – Frog Jump bases (spell Valley Forge with your butt), P2 – cinder block curls a-la Iron PAX Challenge, P3 – Air Squats, and P4 – V-ups
Break – 3 mins to do whatever you want
Thang 3 – Black snake run in two groups to Church Alley Hill
Thang 4 – XX Day 1 Recount (partner, move/exercise, cumulative count, OYO)
– Rd1 – Move: Bernie Sanders Exercixe: 200 SSH
– Rd2 – Move: Lunge Walk Exercise: 200 Pencil Jumps
– Rd3 – Move: Crawl Bear Exercise: 200 Calf Raise
Thang 4 – Route 66 – Carolina Dry Docks
Mosey back to Reeves Park for 6MOM
6MOM – LBC, Side Plank, Flutters, Single Leg Freddie Mercury, partner core work x20x2
COT / History lesson on Memorial Day and who we ultimately serve
Coffeteria at Soltane