Aye! Four PAX gathered at #dogpile for what was potentially miserable weather (34 and rain), but it ended up holding out. YHC did all that he possibly could to keep the PAX dry, and succeeded….until the unseen puddle on the stairs of the Dell. Today’s focus was more on cardio than any particular muscle group, but considering that the Deck of Pain was in play, the burn depended on the draw. Total mileage was about 3.0 miles. So, with the shovel flag firmly planted, we headed out for the workout. THANG: Mosey over to the front…
4 MEN posted this am for the Weekly Run. THE THANG Run around Mary Munford (RAMM) to Grove Ave, turn left, Run to Three Chopt, and Run back to Shovel Flag on Grove, the Regular route. COT Moleskin Running the Regular route seemed longer than normal to YHC. Toga appeared to have extra energy this morning, as we passed a runner on the return to the SF, Toga exclaimed,( COME WORKOUT WITH US 5:30 ON THURSDAYS AT MARY MUNFORD) a super flying headlock! At that point in the run(actually the entire run) Swirly and YHC were focused on just breathing and…
17 strong and brave faithful posted for 45 Minutes of Mary this morning. The Gloom was in its full glory this morning, with ample fog to please all. Approximate visibility 100 yards. Weather in Q’s mind: 70 degrees and sunny! The Thang: Mosey to tree line at corner of Cary and Commonwealth, disclaimer, COP. 25x mountain climbers, 25x windmills, 30x little baby crunches, 20x Merkins (Note, no side straddle hops done as warm up — maybe the first time they were not done at the initial COP in F3 history?) Mosey to corner of tennis courts and 1/4 mile gravel…
Fifteen of the Faithful and one FNG (Flintstone) posted bright and early on a chilly midwinter morning at Huguenot Park. Lugnut planted a shovel flag near the basketball court, and Jville took Q. THE THANG: Mosey near entrance of park. Quick Disclaimer. 50x SSH 30x Hillibillies 15x Merkins 30x LBC Double Applesause back to soccer field near lighted parking area for a DIRTY MACDEUCE along these lines: 12x mountain climbers 12x werkins 12x jump squats Bear crawl then sprint to back corner of soccer fields. 12x Lt. Dan 12x Peter Parker 12x thrusts Crab walk then sprint to other back corner of soccer fields. 12x…
11 posted for the first official #DogPile workout, and fun was had by all. Here’s how it went: THANG: Warm-up : Split jumps/Ball Dippers, Clerkins, Mtn Climbers, Sprinters, Don Quixotes Mosey to valley behind amphitheater for the new Burt Reynold series of 10-4s Bear Crawl up hill then do 10 merkins, repeat 4x Mosey to amphitheater, run up steps then do 10 burpees, repeat 4x Mosey to Carillon, run steps and and do 10 sit-ups, repeat 4x Mosey to bars behind the Carillon for 10 pull-ups and 10 sprinters, repeat 3x, then 10 dips followed by 10 sprinters Mosey to…
When: 1/17/15 QIC: Wilson The PAX: Johnsonville, Conspiracy, Doner Kebab, Trophy (FNG), Iron (FNG), Lugnut, Chum Bucket, Earthworm, Loose Goose, Wilson. Ten made an appearance at the #Gridiron workout! With two in BEAST mode! Well done by Conspiracy & Chum for making it to TWO workouts! TWO FNG’s braved the relatively early/chilly morning for their first work out. Welcome Trophy & Iron! The Thang: Normal greeting and anticipation around the flag. Mosey to track. Q wanted two laps, but PAX was lagging! Only ¾ lap! The first diversion from the Wenkie! Circle Up – Disclaimer – Cause we had…
7 men arrived for the RAMM in the Gloom, 4 Chasers and 3 Foxes. The Thang YHC explained the routes, Lug Nut, Swirly and YHC would be the Foxes, they would run to Grove and turn Left, and run to Three Chopt, Everyone else would turn right and run to Hamilton and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag. The Fox Chase was on! COT Moleskin #Tclaps to Swirly second day and tackling the run! YHC did ask the group if there were any other 10:00 plus pacers in the group,…
With a surprise of fresh “snow” (the Richmond version of 1/4″ or so, not the real stuff) on the ground, 15 faithful and 2 brave FNGs beat the fartsack to post and hoist the blocks. Fortunately for those who didn’t yet have a block, Bleeder/TYA’s stash of extras was intact at the fence line of the basketball court. THE THANG Grab your block and mosey over to the middle of the field. Drop blocks in a pile and circle up for a warm-up COP: Side-Straddle Hop x 30, Flutter Kicks x 20, Russian Soldiers x 16, Slow Crunches x 17, Carolina Dry Dock x 16…
The Thang Mosey to center of parking lot COP 20 x SSH 20 x LBC 15 x Hillbillies 15 x Freddie Mercury’s mosey to back soccer field Four Corners Run to corner do 10 burpees run to next corner do 20 lbcs run to next corner do 10 merkins run to next corner do 20 ww2 situps rinse and repeat +5 on each corner slow deep knee bends when finished leaders run lap and try and catch rest of PAX Run to corner do 20 burpees run to next corner do 30 lbcs run to next corner do…
6 faithful posted for a glorious Saturday Gridiron workout. We anticipated late arrivals from those attending the earlier morning workout at #DogPile. The Thang: Chum Bucket Q Mosey to school soccer field for COP 25 SSHs 25 Imperial Walkers 25 Windmills Stand in squat position while passing rugby ball around the circle Jog around soccer field to school football field for the Ball and Half Beast Start at 50 yard line and jog to south end zone while passing the rugby ball Turn around and return to the 50 From the 50, run towards the north end zone completing 6…