Eight SOJ stalwarts rolled up to the Forge locked and loaded, and here’s how it went down: Warmarama: Mosey to the front traffic loop for SSH x 20, DQ x 10, Russian Soldiers x 15, Freddy Mercuries x 20, APDs x 15, Hello Dollies x 20, Carolina Dry Docks x 10. The THANG: Mosey to amphitheater for 11s (1x Imperial Squat Walker, bear crawl across the grass to the steps, 10 x dips, lunge back, repeato)Mosey to the loading dock for a Triple Check (Pax 1: run to first light pole and back, PAX 2: donkey kicks, PAX 3: heels…
Eight KB warriors gathered in the gloom this morning to grow stronger (and laugh). Mumble-chatter was high, but the beat-down reigned. Here is how it went down: COPSSHIWPunitive burpeesDQHelicoptersArm circlesMerkinsLBCAPDKB Beast at the bus drop off laneFlutter presses with behind the back carryHigh pulls with right arm waiters carryCurls with left arm waiters carrySwings with death crawlsSumo squats with around the worldsTricep presses with lungesCOP with YHC taking us out A long and grueling KB beast today. Those death crawls are not to be trifled with. Solid work from the PAX and excited to see a solid turnout. Announcements -…
A cool six-pack showed up in a strange place for a strange brew of options. Temperatures were 70 and sunny outside, and between 38-55 degrees in the froth. According to the brewmaster, the following likely happened: Circle up. Mosey inside for a double-check. The PAX discussed 17 year cicadas and whether they were the name of the beer or present in the beer or both. YHC did 2-3 SSHs (for real) to both begin the COP and conclude the workout. Don’t say YHC didn’t exercise. Lockjaw, Dial-up, and YHC proceeded outside to initiate the longest COT of the year. Soon,…
11 men came to Midlothian Middle School in search of some truth. What they got instead was a Q who managed to butcher the FIRST exercise in the warm-up. Luckily we all made through alive. Here is a brief summary for your viewing pleasure: Mosey to the lower parking for warm-ups:Imperial Walkers, Don Quixotes, Russian Soldiers, Dean Man Hang, Cherry Pickers, Freddie Mercuries. Exercise One: The Big XStarting in the middle of the track run to each point of the X, which covered most of the school property, and complete the called exercise. Run back to the middle, do five…
Three moseyed around the Westham micro-region of the Tuckahoe nano-region with some exercises to boot. Mosey to Church patio COP (IC) DMHCopperhead SquatsIWsHelicoptersJazzercisesHRMsPlankoramaBox CuttersScorpion Kicks Mosey a mile down River and right on Highland to Westham Station Solo Dora (4 sets with mosey between up S. Ridge) 100 Merkins/ 200 Monkey Humpers/ 300 LBCs Mosey back to the parking lot and retrieve coupons Triple Check w/ alternating exercises P1 – Bench Presses, Curls, Overhead PressP2 – Dips, Swings, Lawnmower PullsP3 – Run to end of the parking lot and back Mary Freddie MercurysWilson’s Spaghetti PartyAmerican Hammers Ring of Fire x…
Eight SH regulars showed up for a special 1,289th anniversary workout remembering the Battle of Poitiers in AD 732. warmarama: SSH, Cherry Pickers, Mur’cans 1 mile run through scenic New Market. Rock pile, choose large rock for military press, curls for the girls, bench, flutter kicks , LBCs Run to top of SH back for more rock work Indian bear crawl up SH. back down for rock work. one last run up SH. end with ab workout including the Charles Martel. COT prayer home. Throughout the workout YHC told the story of Charles Martel (the hammer) who unified and led…
A lucky 7 SOJ veterans fought off the warm, dry fart sack to descend onto the misty yet plush fields of No Toll this morning to see what YHC had in store. Here is what was rumored to have occurred according to the ever-present walkers surveying the property. Mosey to the parking lot with a quick buy in at the bridge – 10 dips and 10 derkins. Continue on for warmarama including SSH’s, DQ’s, Dead Man Hang, Merkins and American Hammers. THE THANG: Mosey to the far corner for 4 corners – 10 merkins, 15 jump squats, 20 WWII’s, 25…
Route was access road to Belle Isle loop and back, but discussion over how much rain downtown didn’t get Saturday caused an audible to return on North Bank. It was a good call. Other F3ers were spotted out in the wild as well enjoying the weather. A bit of advice: for the next few weeks until time change, bring a headlamp…you will need it for the first couple miles. Also, never ask Saab for help in illegally throwing out a mirror. You can guarantee yourself 7 years of bad luck.
Overnight showers subsided and 8 noble warriors descended upon Heartbreak Ridge for a hottest of potatoes. Here is how it went down: AttilaCOPSSHDead man hangRussian soldiersHelicoptersArm circles – forward and reverseSuzanne SomersMerkinsLBCMosey over to the parking lot exit for a curb crawl (ascending up to 6 merkins and down to 1)HandshakeMosey to the elementary school playgroundPartner up – one man runs the track while the other man does 6 pull-ups and another exercise while he waits4 rounds with squats, WWII sit-ups, HRM and flutter kicksFireman EdMosey to the middle school bus loop for a Dora100 pole smokers200 jump squats300 SSHMosey…
4 dudes came this morning for a beatdown. Lazy Dora delivered.COP– SSHHelicoptersheels to heavenmakhtar n’diayesflutterkicksmerkinsam hamdirty dogsv-upsmountain climbers 11’smountain climbers and hand release merkinsLazy Dora300 squats (partner does Al gore)200 WW2’s (partner does 6 inches)100 merkins (partner holds plank)6 minutes of burpees — pick a number betwixt 6 and 10.Do that many burpees within a minute. Whatever time you have left over is your rest time for that minute.Numbers, Names, AnnouncementsBest story of the day goes to Fannie Mae. He was out running this weekend and a few Atlee Cross Country team members were running behind a little ways behind…