1st time as Q. Started with warmups: Side Straddle Hops, Arm Circles, Ukranian Soldiers, Don Quixotes, Imperial Walkers, Ballerina Toe Squats, Oblique LBCs. COP #1: (Basketball Court) DORA. 2 PAX Partnered up, reps of 100 merkins, 200 LBCs and 300 squats. Partner did the reps, Partner 2 bear crawled along one side of the basketball court, lunged on the second side and sprinted back on the third leg. COP #2: Bataan Death Crawl ( Playground) 19 of us in a single file line bear crawling around the playground circle. Guy in the back of line did 5 burpees, tapped the…
cop warm up with Merkins, sstraddle hops, LBC’s, cherry, pickers, helicopters. thang 5 exercises in each Circuit 16 reps each exercise Round 1 Kb swings halos curls for girls Ww2 presses lying down Wait 30” Round 2 deadlift lawnmower goblet march Press overhead Single leg deadlift 30” Round 3 Offset (one hand out) squat Skull crusher Goblet lunge Lateral raise Dolly while holding kb in air Round 4 Farmer carry (march) Kb plank drag RosLita while holding kb in air Thruster – squat and thrust up Wind mill 30 sec Back to round 1 rinse and repeat until time cot number…
7 regulars and Slim Jim from F3 Shenandoah joined up on a nice cool morning and according to the guy putting down cones, we did the following: Moseyed to the front lot and warmed up with SSH, Ukrainian Soldiers, IW, DQ, LBCs, Reverse Scorpions and Merkins. Moseyed to the Pemberton Elementary School bus loop, partnered up and on ran the loop while the other did HRM, then Flutters then Jump Squats. Moseyed to the back playground loop. New partner and BLIMPS–partner runs a lap while other does exercises: Bicycles, Lunges, Incline Merkins, Merkins, Plank Jacks, SSH. Back to Quioccasin and…
An eleven inquisitive runners paid no heed to the frost warning and sought early miles on the road. Topics varied as much as the routes, but all returned with deep thoughts. Up the hill to the main entrance and then up another hill to Three Chopt. Take the access road to Grove and then Granite, and then Patterson to head west. 4s turn on Pepper, 5s on Honker, and 6s on Westham Dr (returning via Lakewood). YHC took us out. Lots of great chatter and antics this morning. Turns out Finland is the happiest nation in the world with Sweden…
3 Beasts didn’t get enough work from Oyster’s 3+ mile Dogpile Q and set off on a tour of their own with extra weight on their backs. Various weight carried, multiple miles traversed, many world problems solved, all solutions forgotten.
Before YHC went to bed last night, he realized that no one had signed up to Q and planned to start his week off right. So, he picked up the Q. Here is what went down. Mosey down to the bottom of Lindsey Court for a warm up that included: SSHs, Imperial Walkers, Don Quixote, Dead Man Hang, Cherry Pickers, Merkins and Wilson’s wife. Next, partner up to head back up Lindsey. P1 runs to the top of Lindsey and back while P2 works his way up the hill doing a series of exercises. First bear crawl, then lunges and…
“30” of us posted at the Alamo for VQ Week kickoff (earning a $500 donation to Team Bright Side). After a mosey and brief warm up we headed for the fresh blacktop, stopping at each intersection and doing 2 Burpees. Once we got to destination we split in to two teams and did a progressive buildup. Run to the nearest intersection and perform exercise, run back and do the previous exercise plus another one. Rinse and repeat. The exercises were as follows: 5 WWII… 5 WWIIs + 10 Drydocks… 5 WWIIs + 10 Drydocks + 15 Copperhead Squats… 5 WWIIs…
Two guys decided late Saturday night to meet at Atlee HS for a 45 minute run. The gathered at 6:30 AM and went into Giles and around the campus of Atlee High School. With it being light, YHC was able to see the paved trails throughout Giles. COT – Numberarama, Name-O-Rama, Announcements. Have a great day everybody! Gotta Run! Phonics
Ten of us posted for a beat down F3 style, as opposed to our brothers who were running the 10k today. Even had a visitor from F3 California in town (Bogey). After brief warm up and some stretching, then a mosey to the soccer fields for: Start with a little of everything…4 Corners (Cumulative): 10 Merkins, 15 Squats, 20 Side Straddle Hops, 25 WWIIs. Repeat and add 5 to every exercise. “Rest” with 100 abs (4 sets of 25…WWIIs, Crunchy Frogs, Knee Ups, Heals to Heaven) Legs: Leg Dora (L’Dora): 100 Squats, 200 Lunges, and 300 Heal Raises. Chest: Mosey…
Today… I wanted to try something different. Mini station with burpees at some of them, plus for a few carrying a bucket with either sand or gravel(or a sandbag varied in weight) to each one then return. Upon the return there’s a list of 8 different exercises at 100 reps each(choose 1). 13(including 1 FNG) braved what may be one of the rate times that it was quiet. Started with a WARMARAMMA: SSHs, Imperial Walkers, Ukrainian Soldiers, Arm Circles each direction, Cherry Pickers, Merkins and something new I don’t have a name for it I will call it the Alabama…