14 strong posted just before Sunrise, including one LIFO, and one Kotter, The THANG Mosey to Circle for some parade Laps 1st COP 20x SSH 20x Mountain Climbers 20x LBC 10x Merkin Mosey to 2nd COP 20x Flutter Kicks Mosey to 3rd COP 20x Rosalitas NoToll 5 Burpees Al Gore Touchdown Mosey to Center of Bridge 50x Deep Knee bends facing east 50x single leg knee bends each leg Watch sun come up to east Mosey Back to Other side of Tolls 4th COP Plank & Dead Cock roach Mosey to Amphitheater, Ten Times Run to top, 10X Durkins, on…
10 strong and fast posted for a Friday morning run, including one Friday Run New Guy and one FNG. Weather was a little chilly for this time of year, but perfect for a run. The Thang: Pick your poison – 4, 5, and 6 mile loops with a .3 mile extra credit at the end. Everyone head towards Grove and take a right. 4 mile loop run to Sauer and turnaround, 5 mile loop run to Thompson and turnaround and 6 mile loop run to Roseneath and turnaround. All run to Three Chopt, turnaround and head back to shovel flag.…
The Thang 17 came out this fine morning for a little shake and bake in the gloom! The warm-up count and cadence was a little off due to the extreme overnight aging of the QIC and first time Q jitters. One (FNG) Oracle- posted and received a good first timer beat down. Hope he won’t be one and done! Mosey to trees @ corner Grove and Commonwealth COP Fantastic 50 25 don Quixote 25 side straddle hop 15 LBC 20 Imperial Walkers 25 side straddle hop Mosey to street Double Applesauce – Indian run to Cary Street Mosey to Tennis…
5 strong men posted to the Gloom, here’s how it went down The Thang Mosey to the field behind the school COP 20x SSH 25x Hillbillies 20x Crab Cakes 30x Little Baby Crunches Mosey to the track Joey Logano 4 laps around track, each corner do 40 lbc’s Leaders rotate back to last guy each lap 40 hello dollies 40 deep knee bends 40 carolina dry docks Triple Nickle Moses Malones step jumps (on tire) jog around press box Mosey to parking lot Johnny Cash Rotate through Pax (2x) COT Moleskin BT was a little disappointed when…
Brain Tumor was EH’d to Q at yesterday’s Punisher. I guess the headlock wasn’t strong enough….it was a soft commit, anyway. No matter, the F3 Richmond Pax is resilient and strong and any number of us can pick up Q at a moment’s notice. Here’s how 13 Faithful stayed fit and sharp at this morning’s NoToll: The Thang: Mosey 100 ft to COP (thinking BT might show): 20 Mountain Climbers 20 Slow Bending Squats 25 LBCs 25 Imperial Walkers Mosey to Robious and back to parking spaces under light: The Lindsay (40’s): Rocky Balboa + Sky Boxes Mosey to Basketball…
Nine showed for this morning’s Punisher experience. The heavy rains halted long enough for the PAX to get in some solid work like so: Mosey to the rear blacktop for COP with 20 SSH, 15 forward and back arm circles, 15 mountain climbers, and 15 standing mountain climbers. Run past old house, around gardens, and return to the front parking circle. Commence 1K5K – pick a partner and take turns running and completing exercises – 100 prisoner curb hops, 200 decline wide-grip merkins, 300 flutter kicks, and 400 LBCs with the fastest among us working back down from 400 LBCs…
11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down: 20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins. Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10…
After the 0640 PreGame, four of the PAX were fully prepared to put in some work at the GridIron. All were eager to hit the ground running, but YHC mixed things up a bit. The PAX hit the ground … but then pretty much stayed there for the next hour. Pure courtesy, of course, as there was genuine concern that our faithful DogPile Double-Dippers might otherwise endure another week of trying to locate us at our expansive playground. Success was achieved as we added 2 Double-Dippers at the mid-way point. So here’s how it went: The Thang: COP: X25 SSHs,…
Eight of the faithful posted at Mary Munford ES on a wet Friday morning to put their bodies through the paces. Johnsonville planted a VSF and took Q. THE THANG: Indian Run 1000m warm up. 5 x 1000m intervals OYO with 2.5 minutes rest in between. COT MOLESKIN: There seems to have been a mild expectation on the part of the PAX of a gentle 3-4 mi. run this morning. Like TYA the prior week, Johnsonville decided to dish out some speedier work for the overall betterment of the PAX (or maybe just himself). Loose Goose showed up with a pair of colorful light…
11 faithful posted for a dedication workout in honor of Elizabeth Pryor. The Thang: Mosey to the corner of the school near Grove and Commonwealth. COP – quick dedication to Elizabeth Prior who passed in a tragic car accident at 2:45 PM on Monday, April 13th, just on the other corner from the PAX. Plank for moment of silence. 25 Side Straddle Hops, 20 15 Don Quixotes, 20 LBCs Mosey to front field. 2 double sets of 11s (version 1 or 2, not sure) running the distance of the fields and using all 11 of the trees as the exercise…