Five regulars and one 2.0 showed up for a holiday workout, lights, and good times and left with so much more. A lap around the compound to warm us up. COP including SSH, Helicopters, Don Quixote, Hill Billies. 12 Days of Christmas 1 burpee1 burpee, 2 jump squats1 burpee, 2 jump squats, 3 merkins1 burpee, 2 jump squats, 3 merkins, 4 box cutters1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6…
13 Stong posted at Satans Hill this morning to get their week started off right! COP – Helicopters, DQs, SSHs, Copperhead Squats, Merkins, LBCs Mosey to Street – Up the hill with Butt Kickers, High knees, lunges Top of hill Ninja Turtles – Every man hole add an exercise 1 burpee, 10 merkins, 20 LBCs, 30 Dying Cockcroaches, 40 Squats, 50 Lunges Mosey to Bottom of Hill Circle up – Rosalitas, WWIIs, Hello Dolly, Box Cutters, and Dry docks, Arm Circles head back up the hill. Ninja Turtles round 2 – 1 Burpee, 10 WWIIs, 20 Pickle Pounders, 30 Jump…
16 regulars came out on a clear winter morning to see who the jolly visitor with the white beard was. Some thought it was Santa, but found a better surprise when Toga joined us in the Gloom. We did: COP on blacktop: SSH, Don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion Kicks THE THANG: Stay on blacktop for some 4 corners: 11 at each corner: Round 1: Merkins, Round 2: V-Ups, Round 3: Burpees. Then 2 rounds of 22 PLTs. Mosey over to Coupon Drop zone, hoping we had 6 or more blocks to use. We had just enough for a Triple…
Three early bird PAXs gathered around the Early Bird Biscuit Co. and started running toward Dogpile. The route is the usual. Starting with Robinson street to the park, and took left, right around the lakes and ran up to Dogpile. Return route. YHC was a bit struggling with carrying the portable speaker and karaoke mic. Numbers, Names, YHC took us out.
YHC started Christmas music while waiting for the PAX. 7 PAXs gathered at Dogpile to start the Christmas Carol Karaoke workout this morning. Here is how it went down: COP: 10x dead man hang, 10x tippi toes, 10x arm circle (small and big), 15x SSH, 10x imperial walkers, 10x LBC, 10x American Hammers, 10x merkins 4 Rounds: Moseyed to the field in from the Carillon tower Run the other side of the field and come back while do the following exercise at every 25, 50, 75 yards: 10x merkins, 20x LBC, 30x SSH, 40x air squat Karaoke: Moseyed to the…
Pigskin and Offshore posted to ensure that no PAX would run alone. The rain mostly held off for an out and back on the access road. The PAX then gathered at ET’s for an early coffee. YHC’s 2.0 thanks Pigskin for saving him from a Sunday morning run around the neighborhood.
YHC is just full of holiday cheer these days. 11 noble warriors assembled on the Gridiron to celebrate the unusually warm weather. Here is how it went down: COPPunitive burpees to shut White Deer upSSHIWDQHelicoptersArm circlesSuzanne SomersMerkinsLBCAPD12 days of Christmas – cumulative exercises with a run across the football field after each set12 – 144 merkins11 – 121 WWII sit-ups10 – 100 2x flutter kicks9 – 81 reverse crunches8 – 64 2x crab cakes7 – 49 Carolina drydocks6 – 36 monkey humpers5 – 25 hurpees4 – 16 heels to heaven3 – 9 diamond merkins2 – 4 rotational merkins1 – 1…
Twenty Eight (including 13 from F3RVA) posted for an inspirational and meaningful experience at The Bridge in Buckingham County. It went something like this: Introductions & Warm-O-Rama (lead by Squirrel): SSHs x 20 / Merkins x 20 / Carolina Dry Docks x 20 / Copperhead Squats x 15 / Third Graders (Cherry Pickers) x 10 / 1 lap around the track. Thing 1: The Beast. LBCs / Box Cutters / Jump Squats / Nancy Kerrigan / 10 sec Elbow Planks / Chuck Norris Merkins Thing 2: Jack Webbs Thing 3: Mini Field Day – Sack Races / Wheelbarrow Races with…
F3 brothers we have an opportunity to work with Project Homes to install ramps for handicapped people in our communities. This is Richmond based and we are helping our less fortunate neighbors that need a ramp to navigate from their house to the driveway or sidewalk. These folks do not have the means to have a ramp professionally installed. Project Homes with the help of volunteers, corporate and private donations are able to procure the raw materials and build ramp kits for future ramp builds. Staff volunteers and volunteers outside the Project Home group will meet at the ramp build…
An even 9 SOJ regulars made the trek to Satan’s hill for a blustery 55 degree beat down. Well actually it was 8 when I we heard tires squealing and to our wondering eyes appeared Hardywood and a van big enough for 8 tiny Reindeer (or sheep). COP The usual. The Thang: 2 triple checks with coupons. 1st up the hill with curls and overhead presses. 2nd horseshoe to Otterdale with coupon squats and something else I cannot remember. Next up 25 curls run to top of lot and back, 25 curls, 50 merkins run to top of lot and…