• When: 2020-05-14
  • QIC: Dominion
  • The PAX: Twerk, Bogey, Keychain, Zoom, Wee Wee, Miranda, Doogie, Dominion

Dominion’s 2 Year Q @Surge

2 years of F3 for Dominion

Hard to believe it’s been 2 years since I started F3 (officially 5/15). Excited to get at it today!

Conditions: 60 degrees and clear

Not a pro

2 Burpees
Mosey to front parking lot
SSH x10 in ghost cadence – 2 burpees penalty
Short mosey
IW x10 in ghost cadence – 2 burpees penalty
Short mosey
Frankensteins x10 in ghost cadence – 2 burpees penalty
Short mosey
LBAC in ghost Cadence – no penalty but DONT DROP EM!
Short airplane mosey
LBAC reverse in ghost cadence – no penalty but DONT DROP EM!
Short mosey
OH clap – 2 burpees penalty

Grab blocks and make sure you keep your block the entire time (social distancing rules).

Mosey to Basketball Court:
4 Station Rotations all in honor of Michael Jordan and the upcoming final episodes of The Last Dance.

Station 1
exercises on each lap
Lap 1 OH press x23
Lap 2 CFG x23
Lap 3 Tricep extensions x23
Lap 4 Kettlebell swings x23
Bear crawl to mid court (Station 2)

LBC Station: x 23 each lap
Lunge to station 3 (Baseline)

Squat Station x 23 each lap
Mosey to station 4 (2nd Court Baseline)

Merkins Station x 23 each lap
Mosey back to station 1 for laps 2, 3, & 4.

Carry blocks back to loading dock and grab some poles:

Sit on block and do arm presses with poles, alternating arms x23 (Block Pole Arm Presses?)

Pole Chest Presses x23

Block Arm Presses x23

CFG with poles x23

Block Arm Presses x23

Return poles
OH carry block back

40 yard dash straight into 30 second balls to the wall. Short rest. Rinse and repeat.

Recover to flag.


Q Sheet
2nd F coming up
Virtual Ville to Ville
MGC Long Run in Feb – Doogie will send out details to message board.

Prayer Requests
Twerks Coworkers family

-Arms were sore from the don’t drop em airplane

-The Pax got about it 1.5 miles today

-It’s great to have new guy Zoom as a part of our group since we came back. He joined F3 Lexington on a Zoom call and has quickly made Surge his Home AO.

-I appreciate being pushed this past 2 years by everyone at Surge and F3 Lexington. I joined for the first F (down 15 lbs and holding there).

– I quickly learned that the second and third F is what has made me better as a person. I am very fortunate and appreciative to be a part of this group!

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