F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Today’s SOJ takeover at Mary Mumford brought forth a unique vibe with the Silver Sneakers edition. The spirit of camaraderie was alive as TYA, Saab, Oyster, 1-800, Hitchhiker, and Heist gathered for a session that combined fitness with some good laughs. The workout kicked off with a Warm-A-Rama around a painted America, a.k.a. ‘Murica. I first ripped through the official F3 mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership (I think the guys were impressed). Started with side straddle hops (of course), nice and slow Don Quixotes, dead man…

13 mighty Timberwolves started the day right at 5:30 am in the Deep South. Quick check for more balls, none to be found…. Time hit, basketballs in hand we were off! Mosey to the courts. Lined up left of the dial. Circle up for some warmerama. Then two rounds of knock out. Half time work out was the Wilt Chamberlain. 100 LBCs, run length of court and back, 100 squats, run, 100 flutters (2 count…. thank you Big Herm), run, 100 single count lunges, one last run. Then some more ball, moving to the three point line, then a free…

12 HIM’s including 11 of the usual Circus clowns and one jorts-sportin fool reluctantly accepted their SOJ takeover fate. Sorry fellas, it was supposed to be a nice normal Nancy Lopez KB workout and you got a ride on the DTH pain train instead. Here’s the show these circus animals put on for the locals: The THANG:  WARMERAMA:  Eclectic beatdown mix turned UP Shoulder the bells and mosey 150 yards to the practice field  Circle up, Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom KETTLE BEAST: 6 reps at 6 stops down the field…

4 film buffs gathered around the sounds of cinema for an action-packed workout. Siskel and Ebert: two thumbs up. The opening track to Terminator 2: Mosey into the nuclear sunset for an OYO warmarama. Last of the Mohicans on the wall for the patented Pigskin special. A quattro checko with timer on tooth fairies, dips, squats and Freddie Mercuries to the sounds of the Hans Zimmer, the real Dark Knight. Chased by Orcs up Mt Chaplain with 100% effort to the Two Towers theme. It was epic. 100 mirkins Mad Max-style. Finished with 3 minutes of breath work to Revenge…

Apparently 9 is the magic number for the Atlee area PAX when Doozy shows up to Q a run. Luckily Phonics was there once again to show me around. Left on Combs, left on Atlee, to the stop light u-turn, to the road that goes around Atlee, back to Combs. into Cool Spring neighborhood for a loop, left on Combs BTTF Numbers / Names Phonics took us out NMS: YHC had an idea for a route but had no idea how far it would take us or if the roads where good for running on. Phonics was there once again…

Nine HIM’s embraced The Pain Train Crossing into the netherworld of an unplanned 45minutes with Dr Exicon. With impeccable form, here’s what these masochists conquered: The THANG:  WARMERAMA: Moseyrama the lot and circle up in a shady grass area Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom – top notch form highly encouraged COP #1: Mosey to grassy front area Circle up for No Cheat Mericans IC Step to the end of the area for No Cheat Lunges to the other end (both knees hit ground like wrestling practice step-throughs, or more static version…

2 Davillians met YHC in the parking lot to begin a Manndate beatdown. The locals let me know that there is a tendency for some regulars to come in hot and just as we began the warmup Bulkhead rolled in. Apparently Corned Beef gave a tentative HC but didn’t join the fun. After a brief warm up where a lack of big arm circles threw off the rhythm of the PAX we got back on track in the bus loop. Lightpole Beast – 6 exercises at each lightpole – drop the bell at the 3rd, run to the 4th and…

Seven HIM’s converged at WaThoHuk including a couple SOJ takeover BFF’s. Pigskin split off do 10,000 merkins around the school while the rest followed DTH giving House Party a tour of the area. After a brief warmerama we took a broad loop running around the park, west broad village, and middle school, stopping every 100 yards or so for some variable OYO reps. House Party commented toward the end he must have misheard about all the running, but he hang tough and saw it through. Total distance was 3.89 miles. All PAX were sufficiently satisfied. Great to meet and get…

Four ruckers joined YHC for their inaugural tour of Larus Park for the second iteration of the newly minted Ruckhenge AO. At the 0500 launch we set off around the backside of the Stony Point Shopping Center and it was not long before Gumbo began to recall stories of the good ‘ol days working at the Ukrops. Great stories of the Pax’s travels out West continued to highlight our one-hour, 3-mile trek around the wooded trails, the highlight of which concerned the near-death experience of Gumbo and Redbird as they came face-to-bumper with a bison out on the Great Planes.…

Not quite but surprisingly close! Four locals and three downrange attended a SOJ takeover. Thang – mosey to circle – warmup (SSH, squats, Don Q, Heels). Carillon field – bear crawl sideways across field, merkin ladder up to 5 and back down to 1, Bernie sanders back. Full length field – partner up for Love Hill. Lunges and broad jumps until reach other side. Circle up for merkin challenge. increase merkins with 1 burpee in between up to 7 and back down. Mosey to rusty cage with a stop at picnic tables for dips. Triple check – pull ups, jerkins,…

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