Aye, Tomorrow is Sunday, and TYA are organizing another fun-filled trail run for the BRM crew, F3 guys, and any friends/family members they want to bring along. We are planning do the buttermilk/north bank loop + rinse and repeat. Please meet a the Pump House parking lot at 4p. Bring water. Johnsonville
5 faithful convened at Dogpile in the Gloom for a solid weekend beatdown. The weather was 72 and breezy with a light rain. It couldn’t have been any better. The Thang: Mosey from the shovel flag towards the Nickel Bridge and circle back to grassy area for COP: 25 x SSH 20 x Copperhead squats 20 x Don Quixote 10 x Merkin 20 x Flutter Kicks Mosey over to the front of the Carillon for a merkin/lunge circuit. Partner up: one runs up the steps to top of Carillon and lunges to other side, down steps and back to start…
Five of the PAX, including a DoubleDipper, gathered at the GridIron in the rainy and refreshingly cool Gloom. In light of the recent F3 RVA emphasis on running it seemed appropriate to audible to a ground and pound. So the PAX hit the dirt as follows: The Thang: COP (1st half): Five six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Dead Bugs Erectus, x25 Alabama Prom Dates, etc.) with some random slow deep squats, deep squat ISOs, and Downward Dog based stretches adding flavor…
2 PAX arranged to meet at the Currituck Lighthouse in Corolla for a 7am beatdown on a beautiful July morning. Here’s how it went down: The Thang: Mosey to the point on the Currituck Sound beyond the Walehead Club. COP: 25 SSH, 15 Merkins, 20 Box Cutters, 20 Slow Bending squats, 25 Russian Soldiers Mosey loop around Walehead Club back to the point. 10 minutes of Burpees: 10 burpees per minute Mosey loop around Walehead Club back to the point. 6 Minutes of Mary: 20 Flutter Kicks, 20 LBCs, 5 Dr. W’s, 20 Plank-Ups (10 on each side) Mosey to…
11 Posted for a lovely, humid (why are we all talking about the weather in every post) morning in RVA. It went something like this: Mosey to soccer field for COP: 20 split jumps, 20 hillbillies, 15 werkins, 15 situps Mosey to tennis courts for arc loader= lunge to end of second court and run the rest. Repeato 4x Mosey to track for “The Circuit” = 10 chin-ups, 10 cinder block swings, 5 pull-ups, 10 dips, 10 derkins. Repeato 3x Mosey back to soccer field for 11s on the trees= heals to heaven and sit-ups Mosey to SF for 20…
8 posted today to put in some speed work on the track. Here’s how it went down: Mosey to track for COP: 25 SSH, 25 Don Quixote, 25 Mtn Climbers, 20 Imperial Walkers Jiggy jog .5 miles for warm-up and then run 90% 2 minutes on, 1 min off, 1 min on, 30 secs off, 30 secs on, 30 secs off, and repeato 4x Mosey to field near long jump for agility drills: Fast feet between the cones and pipe run down other side- AMRAP 3 min High knees through cones and low backwards run down other side- AMRAP 3…
6 Faithful and 1 FNG posted for a beatdown in the high humidity Northside Wonderland Ghetto that is…..the Punisher! THE THANG: Mosey from the flags (3) to COP on the Northside of the AO. SSH x 20 Don Quixote x 20 Mountain Climbers x 20 (double count) Freddie Mercury x 20 Mosey to the median on Hermitage Rd heading north. There were lampposts evenly spaced heading north in the median…..the count was nine by the time we reached Bellevue Ave. Do 10 merkins and bear crawl to the next lamppost Do 15 LBC’s and lunge to the next…
Twelve of the faithful posted at Huguenot Park on Tuesday morning mostly to wallow around in the foul-smelling sludge. Johnsonville took the Q, leaving his ExcuseBag behind. This is how it went down: COP warmup: ssh x 50 merkins x 15 standing mountain climbers x 25 deep slow squats x 15 don quixote x 35 Mosey to area between the 3 soccer fields. COP and commence Dirty MacDeuce: burpees x 12 OYO merkins x 12 jump squats x 12 Indian run around perimeter of field and parking area. COP in pavilion and continue Dirty MacDeuce: 4-count Dips on benches x 12…
Five of the faithful posted for a 4th of July boot-camp, two of which arrived somewhat late after posting at #dogpile. Jville took the Q, and this is how the celebration went down: ssh x 25 merk x 15 don quixote x 25 hillbillies x 25 merk x 15 standing mountain climbers x 25 Mosey to Grassy Knoll 10 minues of burpees Mosey to Old Schoolhouse triple play wall sit / plank / run (2 sets) Earthworm took the Q lunge walk to pavilion Al Gore against tree-like pillers partner Leg Toss x 25 (2 sets) tabata (3 min) dips partner Leg…
6 Faithful were joined by 2 LIFO’s in a Forth of July Firework set up Dogwood Dell. The THANG Mosey to COP 20x SSH 20x Don Quixote 20x Imperial Walkers 20x SBS 15x Arm rotations 15x Arm rotations Mosey to the World War I Monument( The Carillion) Steps with 10x Merkins and 10x World War II sit ups 5 sets Mosey to the Pull up Bars, 5 pull ups, 10 Dips, 15 Pole smokers 5 sets, with a run to Carillion between each. Mosey to the VITA Track, Alternating intervals 5 burpees, 10 LBC’s One loop of the Track, Mosey…