Nine PAX showed up with eight working speakers to participate in the 2nd 3rd F on Zoom. This thing still needs a name! NMS: Disclaimer, The Thang, COT (well, the whole thing is a COT). EF gave a positive report about his dad – he should be coming home soon. Great news! The next 3rd F will occur on Zoom on Tuesday, June 23rd. Honeydo with the Q.
5 runners and 2 bikers gathered at Pump House lot for another glorious morning workout.. Circle K and 7-Eleven took off and did their thing. The 5 runners did the typical Buttermilk-TeaPot-North Bank loop.. Great run overall.. Helix was participating in the “Below the Belt- Virtual 5k” so he took off like a rabbit.. Marco Polo and Sherpa took the lead while YHC and Mr. Hutton maintained a comfortable pace with considerable chatter… We caught up to Helix at the bridge and did a bit of “bro code” at the Tredegar lot. Glad to have Sherpa out. He came out…
A lucky number 13 warriors exchanged a warm fartsack for the cool dewy embrace of NoToll “Turfection” (ie: turf perfection). Here’s how YHC and Cooper rallied the troops for victory: The THANG: Mosey to the field for COP #1: SSH x20 IC WELCOME HARDYWOOD DQ’s x10 IC Hairy Rockettes x10 IC Merkins x10 IC Dancing Bears x10 IC Crab Cakes x10 IC DR.W’s x10 IC Wilson/Fudd Stretches Mosey lap around Field to COP #2: The KILODORA = ONE THOUSAND reps divided into: x100 Merkins x200 Heels to Heaven x300 Box Jumps x400 LBC’s Moving partner runs across width of Field…
A beautiful June morning greeted 8 noble warriors and 2 2.0s for an early week beat-down. Here is how it went down: COP25 SSH10 IW10 dead man hangs15 helicopters20 merkins10 2x Suzanne Somers, each leg70 LBC20 APDMosey to the parking lot for a burpee march, 1 burpee for each of the 20 parking spots with a 20 WWII sit-up chaser, rinse and repeatMosey to the pull-up bars, each man does 10 pull-ups, while the remaining PAX1st rotation – ab exercises (flutter kicks, hammers, Hello Dollys)2nd rotation – leg exercise (squats)Mosey around the track to the bleachers for a Lindsey with…
Twelve Spider Run regulars + 1 Q visitor gathered early around the commons for today’s rendition. Bleeder arrived after just missing an albino deer on Cary, then perfectly clear instructions were disclosed. The RouteHead west young men!!! Everyone head west, across the bridge and through the woods. 4s & 5s head up University, 6s head up Lakewood to Westham to University. Continue on University until you reach Ziontown. Don’t take Ziontown, take the driveway straight ahead. Admire the perfectly clean cars in the driveway and continue through the park. Right out of the park and up Roslyn Hills. Left on…
7 strong as we headed up Satan Hill and ran to the Horseshoe. Added a little length to the shoe as we started above the cul-de-sac to include the hill! The thing: Horseshoe back and forth on the long path 6 total times 1st – 3 burpees and run to the other end 2nd – 3 burpees and 10 merkins run to the other side 3rd – 3 burpees, 10 merkins and 20 squats run to the other side 4th – 3 burpees, 10 merkins, 20 squats and 30 mountain climbers run to the other side 5th – 3 burpees,…
“Because a body of men, holding themselves accountable to nobody, ought not to be trusted by anybody.” The original T. Paine Three freedom loving men exercised both choice and conscience without interference on the rights of others before dawn. They were not reactionary to the whims of the hour, but purposeful in laying the foundation for a life of long service and usefulness. According to legend it went a little something like this. COP Swirly: Deadman Hang, Cross Leg Hang, SSH, Merkins, Fudds Wife, Wilsons Wife, Flutter Kicks. Triple Check (Swirly): One partner runs the main circle, one partner does…
Eleven eponymous eggheads circled up on the warm pavement for this week’s iteration of Hoedown. Greetings and salutations were exchanged for YHCs first F3 Q since the March Madness that never happened. Scuttle around the drop-off loop up to the blacktop ocean for COP that went something like this: COP10x Helicopters15x Smurf Jacks10x Don Quixotes20x Imperial Walkers15x Arm Circles10x Merkins The ThangShort mosey over to the end line closest to the school for the first of many iterations of 3 sets of 3 exercises of 12 reps. Batch 112 squats12 WWIIs12 merkinsRun to the end of the blacktop and backRepeato…
2 elite runners hit the streets of northern Chesterfield County for a few miles. After Lugnut revealed his long weekend of runs we decided on an easier out and back route that neither of us had done before. Out to Independence Golf Club and back for a little over 5 miles. Weather was great and we had a Bullseye sighting on Winterfield hill.
Today marks the day that the Bill of Rights was introduced to congress by James Madison in 1789. Short COP and we are off! 6 Burpees 8 Merkins 17 Jump Squats 89 LBCs The Bill of Rights: with 1 minute mosey between each Amendment 1. Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.-•20 American Hammers with a coupon IN CADENCE 2. A well…