Partner Up Roanoke

YHC and Harden woke at an even crazier time than most F3 workouts and ventured across state lines this misty Sat AM to join our new F3 brothers in The Star City – Roanoke, Virginia. The F3 fire had already been lit a few months ago there but this was week 2 of their official launch. A strong but somewhat apprehensive group of 11 other pax gathered to see what kind of workout could be led by a guy named Drama Queen and his driver, native Virginian Harden. Harden had taken a wrong turn getting us there so there was little time for preworkout pleasantries. The hour was upon us so we began by circling up near the shovel flag for The Thang which went something like this:

WARMORAMA
• SSH x15
• Imperial Storm Troopers x 15
• Copperhead Squats x 15
• Mary Katherines x 15
• Merkins x 15
• Mountain Climbers x 15
• Dry Dock Crabs x 8

DYNAMIC across field
• High Knees/Butt Kickers
• Apollo Creeds
• Karaoke
• Bounds/Back pedal

At this point we lost Dunphy and Twitch for Lacrosse Dad duties

Mosey toward parking deck and in stop in driveway

DQ introduces idea of themes – Harden explains exercise

HONOR VIRGINIA
George Washington – Crossing the Delaware – alternate Toy Soldier Walk 10 steps with holding Boat for 10 count go to end of island and then mosey into deck
Thomas Jefferson – Triple Nickel – at bottom of parking deck 5 burpees run up ramp for 5 Star City Jumps back down – Repeato 5x
Cross Reserve back to field

STOP FOR 2nd F explanation
Fellowship – a huge part of the F3 “magic”

Partner Up for COLLISION COURSE – 1 Lap – Size doesn’t matter
P1 runs clockwise and P2 runs counterclockwise around field when meet
WWII situps x 20 other partner holds plank holding feet
at next meeting
Partner derkins and partner power merkins x 10 each

MORE PARTNER WORK ON FIELD – New Partners – size matters
Partner Pull
Partner Push
Partner Carry
Saratogas – using ropes partner gives resistance while other partner runs

Mosey toward Rock pile and form line near it

HONOR ROANOKE with a few Coal Mining exercises
Coal Mine Tunnel of love
Rock Pile – Working in a Coal Mine
• Bent over rows
• Coal shovels R/L
• Curls
• OH Press

Time was running short so we hustled back toward flag and gathered on end line of field for modified Sumo Drill – with “size matters” partners each tries to push across the line, keep going until Q calls time

MARY

• Freddie Mercury
• Low Flutter
• Penguin Crunch – called by Harden
• Snow Angels of course

WE’RE DONE –

One last DQ speech – YHC finished with a short rendition of Goofy’s Guy Next To You speech that had to be from memory since the printed version was still in The Dash.

MOLESKINE

Thanks for the warm greeting by the Roanoke Pax. They were ready to go as YHC and Harden rolled in a few minutes later than anticipated due to minor navigational difficulties.

Harden had hoped that his brother who lives nearby would join us but his EH had not worked. #keeptrying

Roanokers are not yet a strong mumblechattering group – but there’s potential. Several comments on Triple Nickel and Saratogas. YHC didn’t know how to take “watch for needles” on Coal Mine tunnel – lots of potential

Dry Dock Crabs are just as hard for Pax in Virginia as in NC

Strong work by all on Triple Nickel – Jefferson is no longer Harden’s favorite president

Strong work by Saul carrying YHC on partner carry

Thought Gilooly had been Giloolyed during partner work. Get up – you’re a Hate Hate

Saul and Harden unexpectedly won first Saratoga. Cake went from trotter pace to full out Secretariat on his leg

TClaps to Pinky who we witnessed running home, assume he ran in but may have taken Roanoke Uber

Welcome FNG Whatley (fka Brandon White)- He’s a dentist and thanks to Puffs for the obscure Seinfeld reference. Once YHC Googled it and realized it was another character played by Bryan Cranston it was perfect. Mini nickname lesson here – obscure is great and for the newly named – Own it!

Enjoyed the delicious biscuit at Coffeeteria with 3 of the R-Pax. Sorry we had to hit the road so quickly.

Thanks for bearing with YHC with a few unique exercises and my feeble attempts at jokes. Enjoyed bringing Respect pain to a bunch of youngsters. Come join us in the Dash anytime.

ANNOUNCMENTS

Roanoke workouts continue this Monday at 0530. Same location

Keep EHing and watch the Twitter

COT

YHC took us out thanking Him for opportunity to be out and to bless this new F3 city and its men as they strive to be better husbands, fathers, coworkers and leaders.

As Always, An Honor
DQ