/ Schedule
Started with the normal warm ups near the track and quickly realized it was time to put the hurt on the guys! We headed down the trails at the end of the school to find the new pass through road being built. At this point we declared the top and the bottom of the hill so we could start in on the fun. Game of 11’s was the task for today with pushups at one end and squats at the other. Team crushed it and we came in just over 3 miles on the hill. Strong work by all it…
Warmup: Michael Phelps, Arm Circles, Side Straddle Hops, Hand Release Merkins and LBC’s Workout: Mosey to the Curb – 11’s – Sit Up Press With KB and Calf Raises With KB Mosey to the bus loop – Six Stations. Start with 5 each followed by 10 and 15. Six stations were (all with Kettle Bells): Deamon Crushers, Boat Canoes, Helix Squats, KB Swings (each arm) WWII Sit ups without KB and Burpees. Mosey back to the parking lot doing around the world’s and halo’s Took a lap around the bus loop with KB overhead led by guys who were moving…
A lighter than normal group of 6 gathered today for a beatdown. 0500 hit and no Q so we launched for a Hot Potato. Kubota – COP complete the some SOJ-esque exercises Splinter – Tabata around the neighborhood. We started with 20 seconds of exercising then 20 seconds of running then switched to 30 seconds and 30 seconds Bacon Bits – Triple Check lasting the complete 7 minutes, but not a second longer Handshake – Block work: Curls, Pulls, Standing Block American Hammers, Triceps Curls, Presses. After 7 minutes YHC opted to blow past the 7 minute limitation and press…
https://youtu.be/tT7afkk2toA It was a glorious Monday morning at Atlee High School when YHC signed up to Q at 5:25 AM. As the 3 generations of F3 pax members (Phonics EHed Corned Beef who EHed Trout) circled up for the COP, YHC started into the count of SSH by saying, “1) The first exercise is SSH, 2) Starting Position 3) Moo Moo Moo.” After 6 years, YHC still can’t say “Move” but he did complete it with “In cadence, exercise.” The rest of the beatdown went like this. COT SSH, Arm Circles (10 small, 5 big, reverso), Helicopters, Don Quixotes, One…
The usual suspects arrived early for a bit of calm before an epic Doozy beatdown. Conditions were ideal for warrior, child pose and the always popular pigeon. Strong work this morning gents. Really enjoyed the company. Great work boys.
Fourteen gentlemen, each getting younger as the days pass, gathered in the sunken bowl to wait for the steam factory to pause so directions could be shared. The steam never stopped. Luckily an oldie but goodie was called. Think of it as a 1950s rock classic, minus the twisting and shouting. The RouteMount Henrico Numbers, names, YHC took us out. MoleskinSome people just never grow old, neither does this route. Apparently, if you run it enough, you forget your name and your age. To quote James Hetfield, “nothing else matters”. Thanks to Flatline for allowing YHC to join. Good catching…
14 strong made their way out of the Gloom and into the parking lot, some sooner than others for some Broga. Mosey to the tennis courts but first you must pay your fee at the bridge 20 Dips / 20 Derkins Complete mosey to the tennis courts for COP DQ’s, 5 Burpees, Helicopters, 4 Burpees, Hillbillies, 3 Burpees, Imperial Squat Walkers, 2 Burpees, Ukrainian Soldiers, 10 Burpees Mosey to the back parking lot line up on end line Parking lot crawls, bear crawl to 1st line 1 merkin, bear crawl to the next 2 merkins to 10. on the way…
10 men gathered for a not run heavy workout and this is what transpired Mosey 10 feet to the COP Mosey to the Rusty Cage and partner up. 8 Jerkins per partner and rotate 3 rounds. Mosey over to the grab the blocks and audible once we discovered the blocks were gone. Mosey to the Blacktop behind the school for a 4 Corners. Corner 1 – 10 HRM’s, Corner 2 – 10 HRM’s 20 WWII’s, Corner 3 – 10 HRM’s 20 WWII’s 30 Squats, Corner 4 10 HRM’s 20 WWII’s 30 Squats 40 Merkins and descend starting at the third…
The Runners Ran and the Walkers Walked.. .Over heard at Coffateria: Gumbo needs to find a home and Honeymoon is building. Will the new home be big enough for Honeymoon and Gumbo??It was great to have an FNG join the runners this morning. PAX will give him a proper F3 name at the next workout. OTB: Sundays 6am (14319 Winterview Parkway, Midlothian)
Two old guys decided to saunter down to the river today; according to the Riverton neighborhood wathc, here’s how it went, more or less: Suit up with weight vests and lights, then mosey from Bettie Weaver ES down to the Robious Landing boat ramp, back up to the James River HS stadium and out to Robious, turn left and BTTF. Numbers, names and YHC took us out. NMMS: It’s always great to log some miles with Doozy, and we were able to join Fliorence, DTH, Fresh Prince and Florence for the tail end of their coffeeteria aftwerword. Make it a…