Saturday, December 5
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

A wet evening turned to a gloriously gloomy December morning. Six noble warriors agreed to tackle the morning with an enthusiasm unbeknownst to the common man. Here is how it went down: Parking lot tracers followed by a mosey to the turf fieldCOPSSHIWDead man hangArm circles – big and smallHelicoptersSuzanne SomersMerkinsLBC10 minutes of burpees at midfield40 APDCaptain ThorMosey to the pull-up bars for an 11 with pull-ups and step-ups in the PavilionMosey back to the turf field for sprints8 full field sprints12 ½ field sprintsMosey back to the parking lot for COT with YHC taking us out Great work by…

Conditions: Colder than predicted PAX: 3 FNGs: None DR PAX: Carrier (Charlotte) Warmarama SSH – 25Michael Phelps– 12TTT – 12Helicopters – 12Sideways Lunge – 12 Mosey to PNC parking deck, one below top floor. The Thang 12 Days of Christmas Ladder: Do lunge walk (day 1), then mosey between corners for each “day,” doing the number of reps for that day. Add the next day at each corner. All on Q unless otherwise stated. (Total reps completed in parenthesis) Lunge Walk for 60 feet (12)Chillcut Plank, 20 sec (220 sec)Derkins (30)Leg Lifts (36)Burpees, OYO (40)HR Merkins (42)Big Bois (42)Squats, IC…

14 arose and conquered. Short run – snake tongue route. Left on Grove, left on Granite, across Cary down Kennondale. 4s return the way you came. 5s do Tempsford and return home. No 6s. Oyster ran the Oyster route. Long run did the reverse Carillon. Great job men. Only a few of us on the short run today but it was a good morning to be out nonetheless. Hard pressed to find a longer hill than Kennondale from RAMM, perhaps YHC shouldn’t announce such a challenge. Thanks to Shiplap for keeping our average age down.

Conditions: Cool, a little bit of spit Warmarama Sideways lunges x 1021s followed by 5 burpee penaltyBat wings x 10 each The Thang Rifle carry to patio deck. Run to 4th life guard tower and backDarts (courtesy of my kids magnetic dart board)- PAX throws a dart. Q dictated what red and green exercises were each session. PAX does the related workout on own count, all other PAX AMRAP while PAX is counting. Each PAX throws once per session. If they miss, 5 burpees, bullseye= they name the exercise and number of repsFirst session- Shoulders- Green: grave diggers. Red: Lion King.Run…

Five faithful came out to Twin Team to find mid 40s weather that felt downright balmy after yesterday. With YHC as Q we took off, as Rosie would note, to normal HD COP spot for: SSH, Russian Soldiers, Don Qs, Merkins, & LBCs relocated to the parking lot. Mosey over to our normal Donkey Kick space to discover a wonderful new gift – 5 brand new benches sitting under the cover on the DK wall. With this newfound bounty we did: 4 Rounds of: 10 Box Jumps, run to middle of lot then 20 Merkins. Why not repeato: 4 more…

Gold ole fashioned rocks and hill are a great way to start your morning. Warmarama : 10 four count SSH 10 four count Don Quixote’s 10 four count Russian Soldiers 10 four count cherry pickers The Thang : Mosey to rock pile and choose your poison All PAX together perform an exercise then run up Satan’s hill then back to parking lot for another exercise. Repeato for as many exercises as possible. 1st exercise – 50 rock squats 2nd exercise- 40 rock overhead presses 3rd exercise- 40 rock curls 4th exercise- 40 rock bent over rows 5th exercise- 25 rock…

5 handsome swarthy men unsettled themselves this morning to come out for an elf flavored workout. Parking lot Tracers COP — DQ’s, Helicopters, Copperhead Squats, Snow Angels, Santa’s coming, Freddies, Flutterkicks,Reverse Crunches, Cherry Pickers, arm circles, Alabama Prom Dates Santa Claus is Coming to Town — by the Bossverse Alternating Shoulder Tapschorus WW2 situpsbridge SSHinstrumental break — merkins Elf trivia –Right answers — 2 nice burpeesWrong answers — sprint across and back and do 5 burpees1. What does Buddy tell the impostor Santa that he smells like?2. Finish the sentence The best way to spread Christmas cheer is… 3. What…

4 mi Route 7 Davillians assembled at the Rutland Clubhouse @ 5:30am for a run and we had a fast group take the lead at sub 8 min/ mile pace and the lag group at a sub 9 minute/mile pace. We all assembled at the end and discussed making this a permanent workout each week. Great running with the gang this morning and catching up at the end of the run. Have a great day gents and SYITG.

“A society that puts equality—in the sense of equality of outcome—ahead of freedom will end up with neither equality nor freedom. The use of force to achieve equality will destroy freedom, and the force, introduced for good purposes, will end up in the hands of people who use it to promote their own interests.” “The most harm of all is done when power is in the hands of people who are absolutely persuaded of the purity of their intentions.” -Milton Friedman 11 warriors answered the call of duty without force or coercion, driven by their own self interest to improve…

8 Brave would hit the pavement this morning in the cold at Timberwolf. Partner work ensued! COP: SSHs DQs Helicopters Deadman Hang Rosalitas Hello Dolly Jazzercize Mosey to picnic tables: Dora #1- Runner, 100 Dips, 200 Incline Merkins, 300 LBCS Mosey to back Lot Dora #2 with new partner – Runner stop do 50 toe touches – 100 Merkins, 200 WWIIs, 300 Squats Mosey to basketball court Dora #3 – New Partner, runner of suicides, hold 6inces, each PAX does 3 suicides. Mosey to wall – wall sit 3 burpee countdown Back to the flag Numberama, Namerama, YHC took us…

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