A lucky 7 early morning veterans rose early to see what YHC had in store on the unforgiving streets surrounding First Watch. 5.30 came with Handshake coming in hot, off we go for a visit to Henrico’s smallest and darkest park between Ridge and Westham. Introduction, waiver and quick warm up including DQ’s, Cherry Pickers and Helicopters. Everyone seemed warm so off we go for a long mosey along River Road to Highland Road. Make it quick to avoid traffic on this dark morning. Everyone safe, lets roll into the THANG: Meet up on Highland for Mailbox Merkins and WWII’s.…
Uphill Challenge 5 warriors woke up in the gloom for a challenging 3.74 mile run with bootcamp. The mumble chatter was evident as the pax eased into a 12 minute 1.3 mile downhill warm up! The rest went something like this: The Thang: 1.3 mile warm up down to Park Terrace through an off road trail into the Wellesley basketball courts for some Wararama. Warmarama: Side straddle hops x 25 Arm circles forward and Reverse x 16 Don Quixote x 10 Plank Merkins x 10 LBCs x 25 Recover Mosey to the monster sledding hill that the kids love to…
15 road warriors showed up for a Sunny and 72 degree run this morning. The route was real simple as I affectionately call this the Pucker route where you run across the Hugenot Bridge and take the curling ramp to Riverside Drive East and run for 22.5 minutes then turn around. This was a great workout for all levels and being more flat than most all other Spider Run routes made for a faster pace for most everyone this morning. A lot of mumble chatter on the ‘Bat Cave’ and it’s origin as some of the runners were not familiar…
Quite the morning in Daville… We had 4 Davillians, 4 travelers, and an FNG.. This is what went down: Warmups: parking lot tracers, invisible jumpropes, DQs, hillbillies, american hammers, helicopters, crab cakes, bear crawl to 2 different partners and do 5 boo yah hand release merkins Speed Bumps- I think there were 7- @ each: 5 bodybuilders, 10 copperhead squats, 15 curb taps, 20 monkey humpers, 25 shoulder taps/mountain climbers- every other 25 PLKs with partner x 2 parking lot partner run- round 1 – bear crawls – round 2 – lunges mosey to bus loop : 10 dips/ 10…
A lucky 13 dusted off the bats and mitts to play some long ball. Mosey through the woods into TLL complex onto Field 5 outfield COP (IC) SSHsDQsHelicoptersCopperhead SquatsMerkinsFreddie MercurysLBCs Mosey to the 1st base line High KneesButt KickersKaraokesBernie Sanders Mosey to Home Plate Run out a Single, Double, Triple, Homer DERBY TIME Objective hit Homers – roughly 15 pitches 0 = 3 Burpees1 = 10 WWIIs2 = 10 Jump Squats3+ = Batter’s Choice Numberama, Nameorama, COT MOLESKIN There’s nothing like some old timers hitting the sandlot and re-living their glory days. Unless of course they never had glory days. …
4 gloom warriors made it out this morning to the plush fields of No Toll for a high volume beatdown, Ollivander style. According to eye witness reports that can neither be confirmed nor denied, here’s what went down: COP: 9 Don Quixote, 10 Cherry Pickers, 25 SSH, 10 Burpees OYO Mosey to field #1 and partner up for a Dora – 100 merkins, 200 LBCs, 300 squats. Finish with a shakeout jog around the field. Mosey to field #2 for a proper 6 set Beast – Merkins, 2 count Mountain Climbers, Jump Squats, Carolina Dry Docks, 2 count Flutter kicks,…
12 F3 brothers showed up for a Monday morning workout to start the week off right and here is what went down: COP We do a short mosey to the Lido deck looking down over the parking lot and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Helicopters 15 Arm circles (10 small 5 big), Reverso, 20 4ct American hammers, 20 LBC’s, 10 scorpions and 20 merkins. THANG We mosey up to the soccer field and YHC had to layout the Killer B course with glowsticks spaced 10 yards apart for 40 yards. We…
6 Beats posted on Satans Hill this morning for a humid betadown! COP – SSHs, DQs, Helicopters, Imperial Walkers, LBCs, Merkins, Stretches Mosey to the hill! Triple Check! – Runner to top of Hill and back. WWIIs and Squats! 4 Corners around the block. 10 Merkins 20 Monkey Humpers 30 Mountain Climbers 40 Dying Cockroaches Mosey to bottom of hill. 40 Jump Squats then Hallelujah through the trails to the lower lot. Grab a coupon – Triple check number 2 Runner to top of lot and do 10 Jerkins – Overhead press and Bench Press Dealers choice for a quick…
High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure: Mosey to the large parking lot for warmups consisting of:Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang. Mosey to the baseball field for exercise one: 10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age.…
…’cause a two-lap party don’t stop. At least, that’s what was reported by a pair of SOJ stallions at River Run this morning. Here’s how it went. Mosey from BWES to the Swamp (800m)4 x 800m at speed, 400m recoveryMosey BTTF (800m) Prescribed mileage is 4, adding a 400m intro and another 800+400 lap gets you to 5. numbers, names, announcements, YHC took us out. NMMS: it was great to run with Singer this morning. The track can be a tough one to do OYO, so it’s great to have some mutual accountability and support out there to prevent track-sacking.…