2/19/2020
PAX: Bundy, Buubs, Cornbeef (Richmond), Double Humpy, Frac, JV, Legz, Pipeline, Cat Scratch
Q: Cat Scratch
Nine PAX got to it on a overcast, 46 degree morning. We first took a jog around the Carilion block, stopping a few times to perform some squats (10x and then 20x) and some Derkins (10x) and then up the steps to the entrance to the Carilion School of Medicine where we did some warm-up exercises: Willie Mays Hayes, SSH, slow merkins, LBCs, IWs and then onward back to the parking garage.
Utilizing a deck of cards and a die, pick a card and perform an exercise assigned as follows: Spades – jump squats; Clubs – LBCs; Diamonds – plank jacks; Hearts – burpees. The reps were dependent on the value of the card picked and the Q’s prerogative. The die determined the floor to run up to using the stairs, although once we used the ramps to go up to the third floor just to change it up a bit.
Once back down to G, perform a core exercise or low squat hold until everyone is back and then we continued with some additional core exercises. We also stopped once in a while to perform a People’s Chair and either count down from 5 per PAX or briefly explain how your were assigned your F3 nickname.
It did appear that were more Clubs picked than other suites and somehow the 5th floor seem to be quite a popular roll of the die.
We ended up performing a round of Mary that was wonderful.
COT and Names. A note to go on Slack to participate in an F3 poll regarding an upcoming 2nd F. A final parting and blessing.
A true pleasure to be a part of this group today!