Forgive the late posting, but 8 pax did workout at the Uptowner the day after St. Patrick’s Day. We warmed up with some side straddle hops, Abe Vidogas, Arm circles, and Hillbillies. We then lined up on the goal line for a 50-yard sprint where we did 10 Burpees at mid-field before backpedaling back to the goal line, stopping every 10 yards for one exercise – 10 bobby Hurleys first stop, 10 Lunges second stop, 10 squats third stop, 10 box cutters last stop, planing for the 6 at the goal line. Repeated 3x, then moved to the main course. 2 pax farmer carried 2 coupons around the track while the rest of the PAX did an exercise for 2 minutes and then sprinted to catch the farmer carriers. Once caught, everyone did 10 burpees, then 2 new pax continued carrying the coupons and the rest did another exercise for 2 minutes. Repeat until we COT. Exercises – plank, American hammer, LBC’s, low slow squats, merkins, monkey humpers, Big Boy Sit ups, Burpees. Close with COT.
Tag: Kimchee
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Thank you USMC Joey Bovia!
Introduction to USMC Joey Bovia
Sgt. Joseph “Joey” Bovia, USMC, was a native of Metairie, Louisiana. He served in the Marine Corps for six years. Sgt. Bovia volunteered for two deployments to Iraq and his last deployment to Afghanistan. He was the leader of a combat engineering platoon and was building an outpost to protect an elementary school in Helmand Province, Afghanistan, when his unit was attacked by insurgents. Sgt. Bovia was killed in action on August 31, 2010, in the name of freedom and protection.
On August 31, 2019, 10 men of F3 (including FNG Complicated) converged at Muscleship to pay tribute to this hometown hero through a workout, on the 9th anniversary of his sacrifice, created by Sgt. Bovia’s fellow Marines. Sgt. Bovia’s mom was notified of the F3 tribute and she sent her deepest gratitude to the men of F3. Sgt. Bovia’s mom was assured Joey’s sacrifice would not be forgotten. She expressed her greatest fear is people forgetting Joey.
Warm up
After an introduction to USMC Joey Bovia, we left the flag and took a slow mosey over to The Foundry to warm up.
Once there, Hokie Pokey solicited assistance from @SOGO for Warm Ups as SOGO has not held his VQ yet.
31 SSH, 8 Merkins, 8 Hill Billies and 8 Arm Circles Forward and Backward for the Warm up
The Tribute ~ 8 stations 31 reps “plus bonus burpees ;-)” in teams of 2 split between 5 stations and then rotating through the 8 stations
- Hand Release Merkins
- Low Slow Squats
- Pull ups with FULL extension at bottom
- Alabama Ass Kickers
- Floyd Mayweathers
- Dips ensuring you get DEEP into the dip
- Lunges (stepping way out front and getting the back knee down)
- Mule Kicks (possibly being renamed Sunday Mornings)
- PLUS we started and ended with 5 burpees and 3 burpees at each transition … 7 transitions x 3 = 21 +5 +5 = 31
There was leftover time so we added some bonuses of planks while our partner ran to the track and back. We concluded by moseying back to the fountain in front of NOMA for step ups and then closing with a circle of 8 minutes of Mary
Thank you Joey Bovia & COT
We closed with our Circle of Trust and once again lifting up RED (Remembering Everyone Deployed) and giving special thanks to those that gave the ultimate sacrifice. We also lifted up @Bell Hop and @Rudy’s Dad and all those dealing with cancer! We also lifted up all those dealing with Hurricane Dorian and those traveling this weekend.
We also welcomed our FNG, Steven Arthur with the F3 name of Complicated which is way to complicated for me to explain here.
As always, I thank my F3 brothers for the opportunity to push myself and hopefully aid in each of you pushing yourselves through my attempt to challenge you at your fitness level while still being able to Q.
Thank you USMC Joey Bovia (RIP 08.31.10) 
The tribute with 8 stations and 31 reps at each station -
Old School
It’s been awhile since YHC was at The Uptowner. Inertia–and the ability to fartsack for another ten minutes–had been drawing him to Wolf Pack Mountain for many weeks, as it’s just a stone’s throw (well, if Mahatma is throwing stones, not YHC) from YHC’s home. So back to roots for an old school Beatdown with a PAX of eleven.
The Thang
- SSHs 40xIC
- Low Slow Squats 20xIC
- Pulses 10xIC
- Imperial Walkers 20xIC
- Mountain Climbers 20xIC
- Peter Parkers 20xIC
- Merkins 20xIC
- Parker Peters 20xIC
- Arm Circles 15xIC forward, 15xIC backwards
The Main COP:
- overhead press 15xIC
- curls 15xIC
- rows 15xIC
- squats 15xIC
- triceps curls 15xIC
- Peoples Chair for a minute with overhead press 15xIC
- Peoples Chair for a minute with curls 15xIC
Rinse and repeat for 10xIC, then again for 8xIC, and then again for 5xIC.
Mary
- LBCs with rock 20xIC
- Flutter kicks with rock 20xIC
- Hello Dolly with rock 20xIC
- Dying Cockroach 20xIC
- WWII situps 20xIC
- Real Freddie Mercury 20xIC
- Superman with Y 20xIC, then T 20xIC, then W 20xIC
Finish with 10 burpees OYO. Close out with COT. YHC trusts that the old school beatdown was a good DownPainMent. Thanks, JV
