Warmarama : 10 F3 count SSH 10 F3 count Don Quixote’s 10 F3 count Imperial Walkers 10 F3 count Cherry Pickers The Thang : Mosey to track All PAX together as one group perform Shake n Bake aka Indian Run aka Indigenous Run around track for as many laps as possible (at the end of each lap, perform an exercise) Lap 1 exercise : 100 merkins Lap 2 exercise : 100 squats Lap 3 exercise : 100 WWII’s Lap 4 exercise : 50 Merkins Lap 5 exercise : 50 four count Mountain Climbers Lap 6 exercise : 50 four count plank jacks Lap 7…
A Pax of 5 made it out on a beautiful cool morning to hoist some iron and try to graduate. The Thang COP: SSH, DQ, arm circles, Imperial walkers, LBC’s. Mosey to bus loop for Billy Madison. Start out with 1 exercise (1st grade), 12 reps, run the loop, repeat first exercise, add 2nd exercise for 2nd grade, run loop, repeat until you have added 12 exercises and graduate MANNdate school! Exercises were: lawnmowers, halos, demon crushers, curls, Helix squats, tricep extensions, situp press, lunges, cleans, flutterkick press, side lunges, and American Hammers. Mosey to SF, numberama, namerama, YHC took…
A lucky 7 emerged from the gloom for WDog on a beautiful fall morning. With no-one on the Q sheet, Swirly took the proverbial bull and kicked off our hot potato. Swirly COP: A bunch of stretching stuff, then a bunch of ab exercises and some merkins. Oyster on the Field: Oyster kicked us off with a Washington Football Team Run around the perimeter of the field. Next, four corners: Merkins x20, Jump Squats x20, Burpees x10, WW2s x20. Shiplap with the Coupons: At the stage, Shiplap led us in a series of exercises with coupons, including bench press, overhead…
Twenty men and 1 faithful companion total out at SOT this morning. 15 started their day with a warm bowl of fermented Gumbo. 5 took to the roads around SOT to continue race training. Well done all! For the Bootcamper 15, it went something like this: COT – Mosey down to the field and spot the PoPo parked in the lot down there when he/she shined the spotlight on the PAX and then left the scene. At the field, Van Halen tunes were started and COT went as follows: SSHs IC x10Imperial Walkers IC x10Don Qs SLOW IC x10Helicopters IC…
A lucky 7 beefcakes arose earlier than most to get their sweat on before the sun could peak above the trees. Perfect weather for an autumn smoker. As typical YHC promised a minimal running Q, this is it is rumored to have occurred. 5 am struck, lets mosey to Henrico’s darkest park. Warmorama included SSH’s, DQ’s, Helis, Arm Circles, Gumbo Style Freddie Mercuries and a Pax favorite – Scorpion Kicks. Warm, lets get started Mosey to parking lot for a bit of 4 corners SOJ style (prostitute). 10 Lt. Dans (switched to lunges after round 2), 20 Bone Rubs, 30…
9 men gathered a bit earlier and started talking about the Upchuck’s legendary corn hole play during the 2nd annual F3 gathering. Mosey to the basket ball court and started the COP with music playing as follows: DMH X10, Helicopter X10, DQ X10, SSH X 50, Copperhead squat X 10, Merkins X10, LBC X20, American Hammers X 20, Reverse Crunch X 20, Scorpion Kicks X5 OYO, not YOY. (Upchuck corrected YHC gently that it is OYO and reminded YHC that the music is somewhat loud.) Exercise #1: Dora. Partner up for 100 Merkins, 200 LBCs, 300 squats with the timer…
The inky shadows of NoToll and a very friendly (and smelly) un-neutered lab/pit stray welcomed 19 warriors and completely disrupted Cooper’s mojo. The Defender of the Pax was entirely bothered by this musky intruder and made sure we all knew it. Anyhoo – YHC brought some novel ideas to share, and here’s how it went down: The THANG: COP #1: Short mosey to the BBall Court & Circle UpWelcome & F3 DisclaimerEYE OF THE TIGER WARMERAMA:Invisible JumpropeImperial WalkersSquatsRussian SoldiersHand-release MericansBoxing CockroachesCrab CakesFreddie MercurysRosalitas COP #2: Mosey to the PavilionTABATA LAPS:30s Exercise, 30s Lap Pavilionx9 Rounds rotating through:MerkinsMonkey HumpersLt Dans COP…
A lucky 13 came out to see who HP was on the Q sheet. Handshake took us off to start as we did: COP: Don Qs, Dead man hangs, Helicopters, HRMs, incorrectly done Scorpion Kicks. Over to straight-away on side of school: 10 sets of sprints length of the lot. Up to the PES lot for a Triple check of: WWIIS, Donkey Kicks, run the side lot. Q was finally passed at 5:57 to YHC. Down to back of QMS for 3 sets of 20 PLTs, then down to the Jerkin Gym for 4 sets of 8 Jerkins. Last second…
A lucky eleven showed for a cool early morning run. Route: From Commons, take the Eco-Corridor (aka Batcave) to RR Shopping Center, the Westham Station along the canal, up Ridge Rd. to River. Dog-leg left to Gaymont. Take to the end until it intersects with University. 4 Milers: Take right on University, cross Ridge to Westham Pkwy. Left on Pkwy then right on Lakewood. Lakewood down to College (near lake). Run up to Robins Center parking lot then down to lake. Cross bridge then counterclockwise to Commons 5 and 6 Milers: Left on University to end, quick right then left…
7 guys showed up to take on an Opus beatdown. Here is how it went down Parking Lot Tracers COP – DQ, IJR, Copperhead Squats, Merkins, Heels to Heaven, Diamonds, Freddies Light pole run1 burpee, 5 SSH increasing by 1 burpee and 4 SSH for each light pole — made it up to 10 and 50Grab your polehold 6 inches while first person does 10 leg lifts, run to endTriple checkstump merkins, Donkey Kicks, 25 squats (the timer)Bear Crawl down the little hill 10 merkins, bunny hop backCrab crawl down, 10 heels to heaven, run back5 minutes of maryNames, Numbers…