A faithful 4 and a long lost traveler from Powhatan made their way to Timberwolf. It may have been 70 and sunny in our hearts but it was dark and foggy at TCMS. With no lights and what seemed like zero visibility at the track, YHC made a few location modifications. Here’s what went down: Mosey to the basketball court. COP: SSHs, Imperial Walkers, DQs, Cherry Pickers, Russian Soldiers Doracides: Partner up (with a PAX of 5, YHC joined a duo). One partner does suicides while the other performs an exercise. 100 merkins, 200 LBCs, 300 squats. Mosey to the…
The misty gloom of the Forge embraced six strong HIM’s. In stark contrast to fartsack idealism, today’s beatdown delivered the PAX to new heights of strength and perseverance. The THANG: COP #1: Welcome & F3 DisclaimerKnollercoaster WakeUp:x10 Squats at the bottomsx10 Groiners at the topsUpon Groiner completion, run to bottom of hill then back to top before moving to the next knoll COP #2: Mosey down to the Culdesac stopping at each light pole en route, alternating x6 Merkins with x6 Lunge stepsCircle up for a DTH Warmerama IC COP #3: Bernie Sanders all the way back up to Forrest Ave,…
A solid PAX of 6 assembled to throw around the KBs this morning. Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out. Here is how it went down: COPSSHIWPunitive 5 burpees for too much mumble-chatterDQArm circles – forwards and backwardsHelicoptersScorpion kicksAPDMerkinsLBC Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the endLawnmower pulls – each arm (8x)Curls (7x)Sit ‘n presses (6x)Overhead presses (5x)KB swings (4x)Halos (3x)High…
A mighty 15 convened at Mary for the best 45 minutes of the day. COP on the blacktop: SSHs // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Merkins // Pickle Pounders Doracide: Runner: Run to 50, Bernie Sanders back to 25, Run to 75, Bernie sanders back to 50, Run to 100, back to the start. // Team: 100 Merkins, 200 LBCs, 300 Squats. BONUS ROUND: Team 75 Burpees, Runner does 1 Burpee at 50, 2 at 75, 3 at 100. Mosey to front of school. Farmer/ Wheelbarrow/ Hammer: In groups of 3.…
a solid showing of 9 bootcampers and 6 runners made there way to a misty SOT. Runners took off at 8:45 pace (ahh hem OC) for Midlo middle. It was a nice surprise to find the track unlocked and ready. 5x800m with ~1min recovery between sets. Mosey quickly back to the flag and we were 4 minutes late only to find an empty parking lot. ~5.5 total miles. way to crush it guys. YHC took us out in prayer I think Don signed up for next weeks Q. something about a magic mile. I think I also heard something about…
Three brave men showed up for the beatdown in rainy morning. YHC felt strong need for stretching workout so here is how it went: Mosey to the Amphitheater. COP: deadman hang x 10, arm circle x 10, helicopter x 10, imperial walker x 10. Exercises: Side Lunge Stretch, Calf Stretch, Chest and Shoulder Stretch, Glute Bridge, Standing Quad Stretch, Wilson’s Wife, Standing Hip Flexor Stretch, Butterfly Stretch, Standing Hamstring Stretch, Reclining Figure 4, Lying Knee-to-Chest Stretch, and etc. Numbers and Names. Announcements: BRR Swirly took us out. NMS: Swirly shared a lot of stories about the BRR.
WTH 4.1 We did 4.1 miles today with 5 pax present for a little warm but rainy morning! Mosey past the dry cleaners to hang a right into the large apartment complex where we did a little warm-a-Rama. Arm circles x 15 Reverse x 15 Imperial squat walkers x 15 Merkins x 35 Mosey to a long straight away in the complex for COP #1 We did 11s merkins and jump squats COP #2 Next to Dunkin’ Donuts for merkins on your own. Mosey back to the flag for the last push! All in all we hit the parking lot…
9 Bootcampers took off one way to start the morning while 6 other took off for a run. COP SSHs, DQs, Helicopters, Cooperhead squats, Merkins, Imperial Walkers, and Jazzercise Mosey to front of school and partner up. Partner runs, while other does called exercise. Exercises consisting of, Incline Merkins, Jump Squats, People’s Chair, Arm Circles, Dips, Burpees, and Monkey Humpers Back to flag – Burpee Ring of Fire Numberama, Namerama, Honeymoon took us out Blood Drive Coming up – See Slack HDHH tonight at Hardywood Westcreek – Ms, and 2.0s Welcome NMS;Enjoyed the mumble Chatter this morning! Way to work…
A quartet of hardened studs awoke to the sunny and 70 conditions found only at the early shift of RVA AO’s. 5.30 came so off we went. Mosey to church for warmarama that included DQ’s, Helis, Russian Soilders, Imperial Walkers, Freddie Mecuries, Rosalitas and Dead Man Hang. Everyone dry lets hit it. COP 1: Staying at the church for Mankillers. COP 2: Mosey back down Ridge to Country Squire. Partner up for Dora. 100 Carolina Dry Docks, 200 WW2’s, 300 Squats. Timer runs 1/2 back up Ridge towards River and back. COP 3: Country Squire 100’s – Each member performs…
After the Q was unable to post due to injury, seven brave men still gathered on the grounds of Atlee High School. With no leader, a hot potato Q was called and Helix took charge. Helix Q COP – All IC SSH, Arm Circles, Copperhead Squats, Merkins, Werkins, Diamond Merkins, Crab Cakes, WW2s, Helicopters, Don Quixotes Phonics’s Q Mosey to parking lot Shoots and Ladders The parking lot has 5 light posts. The idea is to run 2 lightpost, do an exercise, then run back one. You then repeat this until you are at the end of the parking lot…