WDog of F3 Richmond

AO: down_range Q: Churchkey PAX: Churchkey, Hitchhiker, Faceplant, Bartles&Jaymes FNGs: None COUNT: 4 WARMUP: intro THE THANG: a lot – my teammate (F3 Jacksonville) and I met the F3 RVA pax for a tour of Byrd Park ANNOUNCEMENTS: COT:


AO: ramble Q: 8 Mile PAX: Costanza, DriveBy, Bootleg, Hawg, Bailiff, Friar Tuck, Love Child, Bundy, Swingline, Cauliflower, BabyRuth, Stache, SweetTart, Garnish FNGs: None COUNT: 16 WARMUP: 10 minutes THE THANG: Fartlek 1,2,4,4,2,1 w/ equal parts rest ANNOUNCEMENTS: COT: don’t drink saltwater

K-12 in 3.1

AO: amble Q: Nickelback PAX: Nickelback, Fallout (1st F), Lobstah, Nails, Double Rub, Woody, Biggie Smalls, Oscar, None FNGs: 1 None COUNT: 8 WARMUP: Stretching THE THANG: ANNOUNCEMENTS: 10/14 F3 11yr, Backpack donation for Dreher HS (Woody) COT:Nickelback

Troll Bridge Needs Help

AO: stumble Q: Easy Street PAX: TapeWorm, Serena FNGs: None COUNT: 3 WARMUP: Check for TW’s tiny flag and Route explanation THE THANG: ANNOUNCEMENTS: F3 Columbia 11 year 10/14 Nant’an Handoff, lots of races coming up from short to long COT: Unmentioned prayers out there, building each other up and encouraging to be better …

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The Perfect Lap ™

AO: the-bunker Q: Jar Jar PAX: Bidet, Dookie FNGs: None COUNT: 3 WARMUP: usuals and disclaimer THE THANG: The Perfect Lap™ consists of one 600m lap of the park, broken into quarters. Burpee Broadjump, Lunge, Bear Crawl, Run. It was terrible. With leftover time, Curls, BBSUs, moving and stationary murder bunnies, Triceps, Mary. ANNOUNCEMENTS: Stumble …

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No Burpees, No Blocks

AO: hammer Q: Bindi PAX: Pinkman, Ratatouille, Felix FNGs: None COUNT: 4 WARMUP: 15 ssh ic, 15 Frankenstein ic, 15 thru the tunnel ic, seated toe touch, seated lower back stretch, butterfly stretch THE THANG: mosey to the other store, 10 merkins, 20 squats, 30 monkey jumpers. Mosey to Brockman Elementary. Dora 100 wide arm …

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