F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

An extraordinary THIRTY gloom warriors posted this morning to our SOJ inaugural PuppyPile at NoToll, with a few brave men outnumbered at least 3-1 by a veritable herd of adventure-energized 2.0’s! An entirely intimidated DTH noted perfect conditions – sunny, 70 degrees, 0700 – and off we went! The THANG: Basketball Court Warmerama COT: F3 Welcome & DisclaimerSSH x10 ICDQ’s x10 ICCopperhead Squats x10 ICMerkins x10 ICLBC’s x10 IC Playground DORA: Partner/Team UpRunning partner runs to top of playground ramps, slides down, and returns to teammate(s)Stationary Partner(s) complete:x50 Merkinsx100 WWII’sx150 Monkey Humpers GUTBUSTERS: Mosey to pavilion (carry smaller kids)En route…

YHC and Aisle 5 continue to enjoy our solo Sunday’s. While we LOVE each others conversation topics, we would be open to other topics. LOL One of today’s was how a gear was made. Aisle 5 is an incredibly smart dude. I learned so much! Good stuff dude! We got 4.5 miles in! Same path as prior week.

13 men ranging from one Gen Z to a couple of Baby Boomerish age got together to partake in a Fireman Ed led workout. Our War Daddy, White Deer is on his 7th knee so I tried to ensure he wasn’t running too much. Every time I asked him if it was OK if we relocate, he responded with “Don’t worry about me.” The workout went like this: COP: Don Quixotes, Side straddle hops, Merkins, Arm Circles and Freddie Mercuries ending with 3 punitive burpees Mosey to soccer field and do 4 sets of 4 corners (after a bunch of…

Conditions: Muggy gloom then muggy sunshine FNGs: None DR PAX: None WARMORAMA SSH – 30Arm Circles – 10/10Michael Phelps – 15TTT – 15 The Thang – Burt Hero WOD (400M = 1 Lap around pond) For time:50 burpees400-m run 100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees In memory of U.S. Marine Cpl. Albert Gettings. – Marine team leader whose team came under fire in Al Fallujah Iraq during OIF. After Corporal Gettings was wounded in the initial volley suffering a gunshot wound to his abdomen he stood and returned fire while his fellow…

Welcome to the dog days of summer. A loyal PAX tackled a muggy and humid morning in order to dominate their KBs. Here is how it went down: COP25 SSH15 IW10 DQ15 Helicopters20 merkins60 LBC20 APDMosey to the school for the following:15 donkey kicksBear crawl 20 yards to you KB15 lawnmower pulls each armRun back to the wall for a 30 second wall sitRinse and repeat 4xSeries of 3x checksWeighted lunge walk, KB swings, sit ‘n pressesRun, overhead pulls, high pullsCOT with YHC taking us out Great work by the PAX. Grateful YHC did not have to do that solo. …

28 people showed for this my VQ and in celebration of 1 year since my first post resulted in a heart attack. I since have had 2 stints put in my heart and have been working out since August last year.

5 mile: Pump, Crowncrest, Brookmont, Cox, Turtle Run, DRP around the back and lake, Falconbridge, Raintree, Willowbrook. Today we did the reverse Brookmont run. Despite the hills at the end, it just does not seem as hilly in this direction. This terrain is fun because there is just the right mix of climb and descent. Currahee!

5mi. Raintree to Canterbury: Chauncy, Waltham, Pump, Westcastle, Orkney Helmsdale, Stoneycreek, Turnbridge then to Whitaker Woods: Bank, Green Mt, Oakway, Carisbrook and back to Godwin. Its easier than it sounds. Discipline is doing whats right when no one is looking. YHC needed discipline today. NMS – Thankful for our founding fathers, while they never claimed to be perfect, set the conditions for this great country where we can work to perfect inalienable rights for all. Sic semper Tryannis! Currahee!

Apologies for the delay, but posting Grid Iron’s July 4th Q. A patriotic group of: J’ville, Chum, Blue Moon, Biproduct, Pinto, Fireman Ed, Lighthouse, and Atilla joined me this fine morning. After getting our hear rate up with some basic stretches in the parking lot we headed to the hill for 10 Burpies, followed by a mosey to a more comfortable turf field while on our six for a 15 minute Ab workout (25 In and Outs, 25 Bicycles forward and then backward, 25 Crunchy Frogs…bear crawl to the next station for 25 Heels to Heaven, 25 straight leg sit…

YHC showed up this morning with a deck of cards, Tabata App and here is what went down: COP We mosey to the blacktop basketball courts circle up for 20 SSH, 10 DQ, 15 arm circles 10 small 5 big reverso, 10 Russian Soldiers, 35 LBC’s, 10 reverse scorpions, 10 scorpions we are ready to roll. THANG We pull out the deck of cards and YHC pull up the Tabata app and we do the following 4 minute Tabatas (8 reps of 20 sec work 10 sec rest). High Knee, then Plank Jack, Then Standing Lunge, then Squat Thrust, then…

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