At 5:30 am, we fired up The Forge once again. 9 strong emerged from the gloom to challenge themselves and continue on a journey of self-improvement. A summary for your viewing pleasure: No warm up needed – started out on the grassy knolls: bear crawl up, lunge walk across, crab walk down. COP: No counting needed! – walking Russian Soldiers, walking helicopters, walking arm circles, walking Hillbillies, walking Lt. Dans. 20 count Alabama Prom Date oyo. Mosey down to the ampitheatre for the Balls to the Wall Challenge. One man runs to the bleachers while the PAX assumes the position.…
Five strong redwoods stood tall in the morning gloom to clang some KBs this morning. Here is how it went down at the Circus Maximus: COPSSHIWDQArm circles – forwards and backwardsHelicoptersScorpion kicksMerkinsLBCsAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5High pullsHalosKB swingsKB squats with a pressCurls60 APD60 LBCAMRAP with cycles of 20 seconds rest, followed by 15, 10 & 5Skull crushersKB sit-upsOverhead pullsKB American hammersCOT with YHC taking us out Solid LIFO performance from Chum Bucket. No truth to the rumor that he was tardy after doing his own burpee fest as a pre-KB warm-up. Welcome…
9 bootcampers and 2 runners descended on Midlothian Middle School on the first Wednesday of March 2021 to search for the Source of Truth. It went down more or less like this: THANG: The runners ran. The bootcampers assembled for COP: SSHs, DQs, Russian Soldiers, Imperial Walkers, Tempo Merkins, Crab Cakes, SSHs, X’s & O’s Mosey off piste to the You Fit parking lot for an inclined/declined, modified Beast: Donkey Kicks (not really), Monkey Humpers, 2 count Mountain Climbers, Heals to Heaven, Merkins, 2 count SSHs (plank-o-ramas & 3 burpees thrown in for the guys who performed heals to heaven…
Warm Up – SSH, Cherry Pickers, Freddy Mercuries, Merkins Workout – 11’s Up and Down the Parking Lot. Boat Canoe’s one one end and Mannmakers on the other end. There was a lot of mumble chatter and this took a crazy amount of time. Lined up for light pole exercise. 5 at first pole, do 5 and add 10 of next exercise, etc… First light was body builders which there was much discussion on property form. After much instruction from Mudface, Yardsale was able to get his KB up above his head in proper form. At the send pole we…
7 Warriors Posted at Timberwolf this morning, a warm up was needed, so an oldie but goodie was called. COP – SSHs, DQs, Helicopters Mosey to back of School MEGA TRIPLE Runner – Complete lap around the school Exercises – Copperhead Squats, LBSc, American Hammers, Flutter Variation Mosey to Tennis courts Ascending 4 corners – 10 Merkins, 20 Crunchy Frogs, 30 Mountain Climbers, 40 Something I cant remember Back to the Flag Numberama, Namerama, YHC took us out Announcements Prayers for Honeymoons Dad as he starts treatment today. Prayers for Rockport and his M who is due any day now…
11 strong posted for Mary this morning and here is how it went down. Team up for a 5k the hard way 25 merkins 25 squats at the start – run down grove and repeat exercises at Lexington – at Matoacca and at Three Chopt run back towards Mary and repeat – exercises at Mattoca at Lexington – back at Mary. Curb Crawl ladder – 1-5 and back down. Ring of Fire – 5 merkins – each pax member calls one out for the group to do. Garbage Plate took us out. Way to work guys thanks for letting me…
YHC planned a new route this morning and this kept things fresh with only repeat was the return over the train track on Atlee Road. This had some hills but was a good mix for all the PAX. See route below: This finished at about 4.2 Miles so a Bojangles loop would add another 1/2 mile. Namerama, Numberama. Opus took us out in Prayer. The morning was crisp but great for a run, have a great day gents. Cheers….CB!
So on this day in 1986, YHC broke out of the rat line and in celebrating this occasion that happened 35 years ago the following went down on this cool 30 degree morning for 5 F3 brothers that showed up for a morning sweat party: COP We mosey to the Amphitheater and perform 20 SSH, 10 DQ, 15 Helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Russian Soldiers, 10 Imperial walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 Iron Cross, 10 scorpions and 20 merkins. THANG Since we had five we divided into groups of 2 (YHC…
7 faithful joined to discuss the difficult topic of Forgiveness. We went over Matthew 18, Romans 3:21-24. Christ tells us all are worthy of grace & forgiveness and practicing forgiveness with others allows us to accept his grace. Lots of good discussion and some good examples of the difficulty of this topic in their own life. Couple of PAX tearing up, including YHC, means we all have work to do. Plus Boberry’s new 2.0 made an appearance!
Nine early birds, including one First Watch neophyte, gathered under the waning gibbous for a moderately heckled Q. After the board minutes were approved, off we went down South Ridge stopping at Country Squire for: COPSSH x15Helicopters x10Imperial Walkers x15Copperhead Squats x15WWIIs x10Merkins x10 The ThangShort jaunt around the bend, stopping at the first mailbox for descending count burpees. Run to first mailbox, 5 burpees, run back to where we started 4 burpees, continue until 1 burpee. Yes, that’s correct, 15 burpees. Putter up Country Squire, across River, to a right on Club Vista. Stop about a third of the…