While this 13th day of June didn’t fall on a Friday, nor was it a full moon, the gloom still attracted all kinds of freaks! F3 Arlington VA’s 1,000 pound tractor tire received her official name: Samara (H/T visiting F3 Greenville’s Bono). And she left her mark on all of the 11 pax gathered for Dr. D’s Toybox Beatdown.
When: 6/13/2018
QIC: Dr. Dandelion
The PAX: Jenner, Gavel, Maj. Payne, Subprime, Horsepunch, Deflater, Bono, Hook’em, Speedo, Prenup
Warm Up:
SSH
Imperial walkers
Arm Circles
Merkins
Windmills
One lap on track
The Thang:
Round 1: Three groups, Three stations, One round each
Samara Sledgehammer, wall balls, (timer) lap around school with 10 x Australian push ups.
Round 2: Three groups, Three stations, Two rounds each
Samara flip, other two groups alternate rounds of air squats, jump squats, lunges, plank-jack burpees.
Round 3: Theee groups, Three stations, Tabata timer
Samara Box jump burpee, push ups, SSH, alternate at four rounds of Tabata
Round 4: Circle Tabata. Eight exercises.
Mt. Climber, front lunge, jump squat, burpee kick out, burpee, chest to deck hold, reverse lunge
Mary: Flutters, TSA’s, Superman’s, Plank knee to elbow, and American twists
COT: F3 Churham is coming to town this weekend. We’ll throw a Happy Hour for them at the Knights of Columbus Club at 5115 Little Falls Rd, Arlington, VA 22207. When you arrive, just say you’re with the Moneymaker (aka Horsepunch) party.
F3 The Capital 