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5 runners and 1 Rucker dismiss the haze and came out for another tomato run The night before Opus suggested a 4 minute run and 45 sec walk set so the PAX. YHC lead the PAX through Rutland, Kroger, and Bojangles loops to us 4 miles Felt good to take it a littler easier that morning Spit On That!
Goodmorning F3RVA: 10 HIMs charged New Market’s infamous Satan’s Hill this morning to ready for the upcoming takeover of all F3RVA starting tomorrow! Mudslide and Heist took the reins this morning for Flex Friday. Warmup: 3 Laps around the parking lot Helicopters Arm circles (Front and Back) Copperhead squats L.B.Cs A.P.Ds Front Scorpion stretch Planks with some merkins Cobra and downward dog stretch Part 1: 11s across the parking lot with cinderblock squats and merkins (feel the burn!) Part 2: Mixed bag Split into three groups. One group worked with mudslide and did sandbag carry/atlas stone/bucket carry. The other two…
Four hit up BWES for this week’s installment of Twin Team. Here’s what went down… Mosey to blacktop for COP: SSHs, IWs, DQs, Cherry Pickers, Merkins, LBCs, Flutter Kicks Head to the jungle gym for a six pack: 1 pull up, 5 merkins; 2 pull ups, 4 merkins…up to 5 pull ups, 1 merkin and then back down Mosey to the swamp for a beast: WWIIs, Ball Dippers, Merkins, Crunch Frogs, Lt. Dans, Burpees Head over to JRHS for a quick Dora with 100 dips and 200 LBCs. BTTF for 1.5 minutes of Mary (Hello Dollies and Rosalitas). Numbers, Names,…
8 Captains and no Tenielles made their way to BWE last Friday. Rumor has it some yacht rock was in the forecast. Since that always sounds better by water, down we went to the banks of the mighty James. Once there the tunes were turned on and the smooth was turned up to 11. Here’s how it went down: 5 burpees SSHs 4 burpees Jazzercise 3 burpees Copperhead squats 2 burpees Hairy Rockettes 1 burpee More COP with some ab work The Merkin Pole smokers Squats Runner goes down to the water and back quick pic by the water, a…
16 hoopers showed up to Timberwolf to play various basketball games with exercises sprinkled in! McGruff, POG, and Parker were the winners on the court! Nancy and OC were winners in the joke category – Will not be put in writing LOL! Lots of silent prayer requests going out! Have a greta day gents and we will do it again in a few weeks! Duke
6 is the perfect number unless we had 10 then that’d be perfect too. Starting with a working memorial to the fallen we did 36 ssh then 18 imperial squat walkers. LBCs, obliques L and R, rosalita whips. Huguenot High Rollers Bear crawl up slope crab walk down. Tpole burpees 1 per to the end of grade school. looped around and hit the @lastcall gate to the field. 1st and and 10 11s with a twost 10 burpees 1 WW2 sprint to the touchdown rinse back to the 20 for 2 and 9 repeat down the field. do what you…
10 men of character (or just characters) assembled in the haze for the latest edition of 45MOM. Temperatures were sunny and 70. According to the tomato counting her colleagues efforts, the following might have happened. Mosey along the sidewalk to the corner of Westmoreland and Grove. Circle up. SSHs (50), Don Quixote (5), burpees, let’s try DQs again (maybe 3), 10 burpees, Imperial Walkers 7, LBCs 20, Hello Dolly 7, Rosalita’s 7, Scorpion Kicks, Inverted Scorpion Kicks, HRMs. Mosey about 9 feet to the west/southwest to the picnic tables for 11’s. Incline merkins and step ups. Mosey to the blacktop.…
Air quality was not great, but the PAX was stellar. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDead man hangMerkins LBC KB ladder – 5 exercises, 10 reps down to 2 then 10 instead of 1 with 15 lawnmower pull chaser after each setCurlsSumo squats with a high pullOverhead pullsFlutter presses KB hammers 3x check – run, wall sit with KB, presses COT with YHC taking us out Great work from the PAX. Air quality was RED, with some PAX exhaust mixed in. For those that do not know, Homer does not own a shirt with sleeves, and Offshore tried…
The walkers and runners put in some work at off the books on Mother’s Day. Forgot who was there as most rushed home as soon as possible. I guess they all live at home with their mothers. Aisle 5 and YHC stayed and enjoyed some coffee and 2ndF knowing no one wakes up before 10am on Sunday even on Mother’s Day. Plenty of time until Brunch boys! YHC didn’t realize the backblast from 5/17 was still in draft. BigData said send it!Let me know if I missed you Oyster
3 weathermen had no idea rain was on the forecast. Thankfully, it was 70 and Sunny at Dogpile. Let’s Go. WARMARAMA:1 Mile Run around the AO to the Amphitheater.DQ, Ukrainian Solders, Helicopters, Deadman Hang. THE THANG:At the bottom of the Amphitheater: Triple Check- Flutter Kicks- American Hammers- Run the perimeter of the Amphitheater Escalating Incline Merkins to the top of the Amphitheater. Mosey to the Rusty Cage for another Triple Check.-Pull ups-Dips-Run to the Pair of trees and back Mosey BTTF NUMBERAMA:NAMERAMA: ANNOUNCEMENTS: Check Slack, Come to Bateau on Monday’s for Pickleball.YHC Took us out. NMS:Welcome Harry Carry (Down Range…