Richmond, VA

Wedding Prep for P-Trap

By Wojo on October 24, 2019

When: 10/24/19
QIC: Wojo
The PAX: TYA, Goldberg, Hitchhiker, Roxanne, P-Trap, Ponch, Mr Holland, Swirly, Bodos, Keymaster, Greenbow, Gomer Pyle, Fireman Ed, Wojo, Saab

15 fixtures of F3 RVA fought off the warm fartsack to send off one our own as he embarks on his next chapter in life: Marriage. While YHC is not as well versed in all facets of that game, YHC felt a heavy mix of running, core work, and leg exercises should help young P-Trap develop some of those needed old man RESPECT strengths and skills. While TYA debated over the time accuracy of YHC’s fitbit, the clock struck 530 and it was time to boogie. COP Mosey to the basketball/all world court. SSHs, Imperial Walkers, DQs, Arm Circles (including…

Decked Out!

By Tryhard on October 24, 2019

When: 10/24/19
QIC: Dr TryHard ...ahem, I mean the Deck
The PAX: Don Draper, Flange, Radar, Sonic, Seadoo, Chaplain, DTH

The bright lights of Huguenot HS welcomed seven F3 soldiers for DTH’s return to the Q sheet. But since YHC has had zero time to prepare anything since returning from Guatemala, the Q was passed to the F3 Deck… The THANG: Mosey to front of HS for brief Warmerama: SSH x50 ICCherry Pickers x10 ICImp.Walkers x10 ICDonQ’s x10 IC 1st Deck Set: Smurf Jacks x25 ICFlutters x100 OYOBear Crawl around loopMonkey Humpers x25 ICArm Circles x100 IC (variegated) Mosey to front of Middle School for 2nd Deck Set: Derkins x10 ICCDD x10 ICLunge Walk around LoopLBC’s x10 ICHigh Slow Flutters…

A 45 Minute stroll around Godwin

By Honey Do on October 24, 2019

When: 10/24/19
QIC: Honeydo
The PAX: Atilla, Lighthouse, Honeydo

3 PAX, all in their early 40s, came out to temps in the low 40s to the Circus. We did: COP: SSH, Helicopters, IWs, Merkins, Flutterkicks. Grab bell then to back of school: 2 sets of 25 Donkey Kicks, bear crawl road then 40 swings. Mosey to soccer field – 2 Sets of Lawnmowers – 20 each arm. Over to Parking Lot of Shredded Gloves – 10 Lunges then 10 Merkin Rows across the lot. Then 3 rounds of Pullovers & Sit & Presses. Find some dry grass – Boat & Canoe. Back up and to front of school -…

The Hills have…Hills

By Wedding Singer on October 24, 2019

When: 10/23/19
QIC: Wedding Singer, The Yankee Aggressor, Circle K
The PAX: Wedding Singer, The Yankee Aggressor, Circle K

YHC showed up early to get some laps in on the hills of Hillcrest, and was joined by TYA and Circle K after the first loop. Second and third loops were short and the third was a medium loop. YHC departed and the duo performed another loop of some sort. Beautiful day for a run. Great job gents, enjoyed the chatter. Circle way to cruise buddy.

Cinder Block Triples

By Marmaduke on October 24, 2019

When: 10/24/19

On a cool morning SOJ 9 Brave souls showed up for what would urn out to be a change from the norm COP SSHs x 20 Jazzercise x 10 DQ x 10 Copper Head Squats x 10 LBCs x 20 APDs x 10 Mosey past YHC Truck, Grab 3 Cinder Blocks and continue to Lightpole Alley Triple Checks with Cinder Blocks Round 1 – Runner to Basketball Courts and Back – Curls with Block – Squats Round 2 – Runner – Lay on back with Block and Press up – Box Cutters Round 3 – Runner – Hold Block above…

Tabata Time

By Orange Crush on October 23, 2019

When: 10/23/19

Apologies for the abbreviated post, YHC is writing the back blast on his phone. Today, YHC led a group of 10 on a TABATA themed workout. Highlights… warmup cadence was NAILED, no Winkie’s were consulted AND YHC was able to deliver a new Wednesday workout after Tobit’s harassment on Tuesday. Warmup: Jazzercise, Side Straddle Hops, Don Quixote’s, Russian Soldiers, Copperhead Squats and Merkins. The Thang: The group ran around the school. On the route, 3 stops. First stop – Mountain Climbers, High Knee Run, Burpee (repeat all 3 for 1 set). Second stop – Kick the Curb, Right leg Jump…

The WDog 5

By Corned Beef on October 23, 2019

When: 10/23/19
QIC: Corned Beef
The PAX: Faceplant, Fireman Ed, Sippy Cup, Swirly, Corned Beef

Small group of 5 morning warriors showed up for the Hump day workout and here is how it went down: COP Mosey to Crop Circle by Tower and 25 SSH, 10 DQ, Arm circles 12 small , 5 big, reverso 10 small 6 big, 16 helicopters, 25 LBC, 10 Hand release merkins. THANG Bermuda Triangle – Mosey to Tower Field and set up Bermuda’s Triangle with red lights 30 yards apart at corner 1 we did 1 burpee then bear crawl to corner 2 did 2 burpees then corner 3 3 burpees return to coner 1(repeat for 3 total rounds.…

Tommy Mac

By Mud Face on October 23, 2019

When: 10/23/19
QIC: Mudface
The PAX: McFly, Emoji, Chewy, No Idea, Bulkhead, Trout, Mudface

11 men gathered to throw some iron around. Welcome to McFly, great to have you out there with us this morning. COP SSHArm Circles, big and smallMerkinsDQ’sArm Circles Reverso, big and small Tommy Mac AMRAP 12 Burpees12 Thrusters each arm12 Burpees12 Power Snatch each arm12 Burpees12 Clean and Press each arm12 Burpees12 Rack Squats each arm12 Burpees12 Overhead squats Reps on single arm exorcises halved if you use the sandbag One minute of Boat/Canoe to finish out the time Numberama Namearama Chewy took us out NMS Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by…

Partner Day

By Gumbo on October 23, 2019

When: 10/23/19
QIC: Gumbo
The PAX: Reservoir, Chaplin, Boberry, Doozy, Don Draper, Tobit, Oyster, Posh, DK, Orange Crush, Marmaduke, Sonic, Fresh Prince, Flange, Rosie, Hermie, Gumbo

17 total PAX members posted to NoToll this morning to see what kind of Gumbo was on the menu. It went a little something like this: Mosey to the back parking lot and one lap around the lot waiting for the 5 LIFOs to arrive, then circle up for the following – all IC and all x19: JazzercisesHelicoptersSSHsImperial WalkersTempo MerkinsFreddie MercuriesAlabama Prom Dates THE THANG: Dora – mosey to the pavilion and find a partner for the first of several partner exercises. Partner 1 runs a lap around the field while Partner 2 starts the exercises. Flapjack and pick up…

Bert

By Mud Face on October 22, 2019

When: 10/22/19
QIC: Mudface
The PAX: Opus, Spike, Bulkhead, Corned Beef, Glide, Spit, Phonics, Mr Holland, No Idea, Trout, Mudface

Mosey to the bus loop COP Arm Circles big and smallHelicoptersDQ’sReverso Arm Circles big and small Bert After each set run one lap of the bus loop 40 Burpees100 Merkins150 walking lunges 200 air squats150 walking lunges100 Merkins40 burpees Mosey to the flag Numberama Namearama Corned Beef took us out NMS U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina,…

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