On the morning that the Q had proclaimed a “fun day” on Tuesday to 18 pax, at 5:30, there were two lone soles staring at each other in the empty parking lot. With much regret, Lab Rat put his frisbee back in the truck and announced to Phonics that we were heading to the back of the AO for a trail run. As we were heading out the parking lot, along comes Mudface (NOT a runner…yet anyways), which put a fork in Plan B. Yard Sale was hot on his heels, so Plan C would be performed on the fly.…
Three men showed up to bravely explore the MANNDate AO. COP all IC SSH x 16 Helicopters x 10 Arm circles (10 big 5 small) Thing Four Corners Corners are the far corners of the school. Beast is done to get to the corners, stopping every ten steps to perform a five count of one exercise. Exercise changes after three round Corners Clean and press x 25 each arm Squats x 50 High Pulls x 50 Lawn Mowers x 25 each arm Beast WW2 sit ups LBC Merkin Rows Kettle Bell Burpies Snatch mountain climbers Dips Probably a lot that…
14 strong (including one PAX from Charleston!) posted right at dawn at our old faithful friend WDog, here’s how it went down: Mosey to the flower pots on the front of the Carillon for COP COP: SSH 25x, DQ 20x (Abe Vigoda style), Russian Soldiers 20x, Merkins 10x, LBCs 20x THE THANG Luggage Carousel Triple Check: Station 1 (far circle): Sideways declined bear crawls, Station 2 (Ha’penny Stage): WW2SU Pace: Run between stations Repeato 3x, Plank for the six Quad-Splitter Triple Check: Station 1: Lt Dans, Station 2: Jump Squats, Pace: Lunges from flower pots to Carillon steps, run back, Al Gore…
A gathering of 8 PAX collectively glanced at their watches at 5:28 as McRib rolled into the parking lot wondering if we were late to start. Nope, just McRib getting off of HST (Hallsley Standard Time) to make it 9. At 5:29:30 Wilson asked who had the Q, since no one had signed up YHC took it and we were off. THANGT To the track, the temp did not drop as nearly as much on the track today as with past glooms but it did feel cooler for a few minutes. A nice slow lap around the track to warm…
18 PAX members showed up on a glorious morning to better themselves and hopefully not hurt themselves. Here is how it went down… Mosey to Circle of pain, but wait, no… it’s a detour to the Atlee wall first to do a Donkey Kick-Off. (This one is going up to the exicon). 5 Donkey kicks, on the fifth one hold feet on the wall for 5 seconds. Then, up it to 10 donkey kicks and 10 second hold. Then 15 and then 20. Now to the COP… IJR Arm Circles Mountain Climbers Werkins Copperhead Squats Heels to Heaven Crabcakes Plank…
A fearsome 18 posted for a glorious morning at the EBDB BnB (AKA NoToll). Here’s how the potato was passed. Mosey past the playground and circle up in front of the gate. COP: 20 SSH, 15 Imperial Walkers (IC), 10 Hand Release Merkins (IC), 25 WW2SU (OYO) Luggage Carousel (Viral): Mosey to the big parking lot and triple up. Partner #1 does sideways bear-crawls on the oval tree-planter curbs in the corner. Partner #2 sets up on the opposite corner and does declined sideways bear-crawls. Partner #3 sets running perimeter to tag next partner. Repeato 3X Triple Check (Mr. Roper): Mosey to near field.…
11 posted at Heartbreak Ridge for a little fun in the sun. Here’s how it went down: Mosey around track and circle up for warmup COP: Hillbillies, SSH, Strict form merkins (more on this later), Imperial Walkers Mosey around track to bleachers. 10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins 800m mosey Back to bleachers: 10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins 400m…
F3RVA will have a Memorial Day convergence Monday 5/29 at Belle Isle again this year. 6:30 start time, for you to bring a FNG. If you are in town do not miss this one.
11 tackled some tough hills as everyone successfully negotiated the Devil’s Pitchfork (5 and 6 mile variants). This was the first workout that YHC noticed an abundance of early morning light. No need for those lights anymore. Devil’s Pitchfork never disappoints the crowd. Each segment has its own character and personality: Panorama’s gradual incline with a steep ascent, Old Bridge’s sustained slope, or Highland’s vertical beat down. Ridge also offers a nice climb as well. Today’s speed demon awards go out to Pucker and Phonics. Pucker set an early lead for the 5s and Phonics was off to the races.…
Seven PAX kicked off the covers to post for The Punisher this morning. The Thang: Jog to the west side of Holton Elementary for the startup COP with the welcome, the disclaimer, and then SSHs, IWs, Hillbillies, LBCs, DQs, and Arm Circles. Return to the front parking circle, spread out around the circle, and start Squats. One PAX member runs, in High Knee form, to the next man in the circle and tags up, relay style. The next member begins to run. Continue until three rounds are completed. Switch stationary leg exercises to Lunges and change run style to Butt…