Twelve of the faithful and 3 FNGs rolled out of the old fartsack on a Tuesday morning to share a few early-morning forties with their F3 home boys, and this is how we roll(ed) at #notoll: The Thang: Doner Kebab Q – Mosey COP SSH x25 Imperial Walker x20 Slow Bending Squat x15 Merkin x20 LBC x20 Mosey ArkLoader (all to 50 yd line then sprint to end) Bear Crawl Crab Walk Backward Run Karaoke (50/50 each direction) Forward Crab Walk Quick loop around parking lot, then Mosey COP LBC x 20 Flutter Kicks x15 Dolly x15 Rosalita x12 Dead…
Yearly Archives: 2014
Aye! Do you ever look around your AO and think, “I wonder when we’re going to use that?” Yep, it was time we put the track to good use. 19 gathered to put toes “on the line” again and again as we all thought back to track practice. Fun was had by all. The THANG: Mosey around baseball field for warm-up COP: 20 SSH, 10 merkins, 20 Freddy Mercury, 20 Imperial Walkers Mosey to track for some fun runs with plank fun between each rep: 1x 800, 1x 400, 2x 200, 2x 100 Meet at soccer field for COP: 20 fwd…
Today’s PAX consisted of thirteen early risers who got out of the fart sack to head to the Near West End for this morning’s workout at Mary Munford Elementary (NOT “Mumford” like the band Mumford and Sons as I recently realized). Doner Kebab and Loose Goose led the festivities, and this group came to work! THE THANG: Doner Kebab Q Mosey to the opposite side of the school COP with Side straddle hop x15, Merkins x 13, Imperial Walker x 12, Low Slow Squats x 12, and Little Baby Crunches in the cold wet grass x12 Mosey to the trees along Cary Street…
Nine of the faithful and two FNGs ventured out into the bright moonlight to post for Richmond’s second weekly #notoll workout. Johnsonville planted the slightly-used shovel flag, and TYA Got his Groove On. The Thang: TYA on Q: Mosey down the roadway to the grass near soccer fields Quick disclaimer and welcome to FNG COP 20x SSH 15x Merkin 18x Imperial Walker 15x LBC Jog to basketball court King of Spades 45 second plank Regular suicide 45 second plank Karaoke suicide 45 second plank Backward run suicide Jog to gate entrance to soccer parking area Min1 menage’ Teams of 3…
It was a dreary, drizzly autumn morning, but 13 brave souls withstood the elements to witness Orville’s virgin Q. Clear eyes, full hearts, can’t loose…it was like Friday Night Lights on Saturday…not at night. Keeping with the football theme, the spirit of #KeithWalton was with us all during our workout (see photo). The THANG Mosey to the (softball) diamond SSH (x15) Windmill (x15) Freddy Mercurys (aka the Bicycle) (x15) Plank Hops (x15) Rousing game of #duckduckgoose Rotated between planks, Hello Dollies, Mountain Climbers, & laughing at #Conspiracy while the geese mosey’d Pair up Cumulative sit ups (30 seconds on, 5 seconds to switch)…
18 happy souls charged the fields of Mary Munford Elementary this morning. TYA and Toga led a series of fun filled activities, and all were up to the challenge. Thang: Q- TYA Mosey to the warm-up COP LBC SSH Merkins Squat reach Windmills 11s at the trees with burpees and rowers Q- Toga Arc Loader 4x Wheelbarrow relay Backwards run Karaoke 2x Push-o-Rama Merkins 10 Werkins 10 Clerkins 8 or 9, Toga kept phasing out Sterkins 6 and 6 5 MoM LBC 20 Toe touches 12 Ol School Sit-ups 10 Hello Dolly 11 Superman with a song Moleskin: TYA’s 11s…
Nine of the faithful and one FNG ventured out into the dark to post for Richmond’s first Tuesday morning workout and first AO south of the James River (dubbed #notoll). Johnsonville planted a shiny new shovel flag, and Bleeder took over to deliver some much-needed weekday Gloom. The Thang: Bleeder on Q: Mosey down the roadway to the soccer parking entrance Quick disclaimer and welcome to FNG COP near gate 20x SSH 15x Merkin 18x Imperial Walker 15x LBC Short jog to large soccer parking lot COP 12x Chuck Norris 12x Rosalita 12x Flutter Kick Mosey to far side of…
Aye, eleven faithfuls and two FNGs successfully rolled out of the fartsack to face the #gridiron and posted for Richmond’s first Saturday workout without Q support from the LEAP. How’d it go? You’ll know tomorrow morning. You’ll thank me later for that. There was some mumble chatter early on about Conspiracy being chipper. That’s when the PAX realized they were in for a workout Here’s what they did: The Thang: Conspiracy Q Run over behind the softball field Quick disclaimer and welcome to FNGs COP SSH x 25 Mountain Climbers x 20 LBC x 20 8-count Body Builders x 10 OYO Mosey to the…
The THANG Bleeder Q Run the Wet Blacktop COP 18X SSH 12X Merkins 13X Low Knee Bend 15X LBC 10X Mountain Climbers Run to the Field COP Push-o-Rama 12X Merkin 12X Stagger 10X Peter Parker Run around the Field More Push-o-Rama 6X Chuck Norris 6X Diamond Run around the Field SUPERMAN Handoff to THE Yankee Agressor TYA Virgin Q Run to Building Pair up in 3s Triple Check, Peoples Chair, Plank, Sprint to Fence, Short run COP 15X Lunges 15X Windmill 15X Reverse Lunges Run to Tennis Courts THE BEAST 6X LBC 6X Merkin 6X SSH COP Two Minutes Plus…
Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did: STH Q Cicle…