A long weekend away and YHC was ready to get back in the swing of things. Not being able to decide between doing hills or speed work today, I decided we could do both and make everyone happy. The PAX was excited to hear the plan and took off as a group of 10, leaving Hermie on his own to hide in his burrow at the bottom of Twin Team. We stayed as a pack into Tarrington and went up and down some hills with varying effort, lengths of time, pickups, and hills. Note to the PAX don’t let Marmaduke…
Three studs arose to greet the dawn of a new day. According to legend, it went a little something like this. Swirly started us off with the COP: SSH X 20, DQ X 10, Helicopter X 10, Merkin X 10, Flutter Kick, 10 Rock Show – Swirly; grab a batteau coupon Round 1 – 20 curls, 10 overhead press, down stairs with coupon, 15 dips.Round 2 – Round 1, plus 15 bench press.Round 3 – Round 2, plus 20 squats. Triple Check – Offshore One person runs up hill to light pole, exercises are decline merkins and flutter kicks. Team…
While our bodies were wondering what we were doing up at 4:30am, eight men gathered in the near west end under a brilliantly bright moon to tell daylight savings where to go and how to get there. And to do a 45 minute workout. The Thang: Two laps around the traffic circle and then the COT up on the blacktop. 10 Helicopters. 10 Don Quixiotes. 25 Side Straddle Hops. 10 arm circles (forward and reverso) 10 Mercans. 15 LBCs. 10 four count Freddie Mercury’s. 5 burpees. Mosey to the west end of the black top for “full blacktop agilities”. Start…
A solid double dozen men showed up on a just warm enough to wear gloves but not cold enough to wear long pants morning for a run around the southside of Cary Street. The Thang… Everyone: East across Commonwealth to Willetta which winds east to Kingscrest (one of the two “crests” that were run today). Kingscrest deadheads into Malvern. Go South on Malvern, across Cary into the wonderful Windsor Farm community. From there, you are on Canterbury and you bear to the left on Canterbury to start running towards the back of the community. In the early 1960s, the Canterbury…
We formed up to split into two man teams, Mud Face and No Idea did the route around the School Campus and Trout and Corned Beef did a four mile route through King’s Charter posting a fast sub 8:30/mile pace. Great workout and Trout took us out. Brief BB as there was little to report from Monday. SYITG … CB
7 able bodied warriors including yours truly set out on a great adventure in the howling winds of Short Pump, VA. COP: Mosey two times around the football field, Don Quixotes, Side Straddle hops, Freddie Mercuries, Merkins and Arm Circles. E1: Mosey to front of school. Do each exercise 40 seconds on, 20 seconds off. Balls to the wall, Donkey kicks, Wall sits, plank and mountain climbers. Repeated balls to the wall and donkey kicks. E2: Mosey to football field. 10 burpees at the 10 yard line, 20 WWIIs at the 20, 30 merkins, 40 jump squats, 50 2 count…
7 men needed a few appetizer and dessert miles today. The tailwinds on the way to Dogpile were great. The reverse not so much. Great job guys.
28 gloom warriors fought the blustery winds and dominated Dogpile this morning. Gumbo had been missing from the Dogpile menu for quite some time, but it came back with a vengeance today. Today’s flavor was: Mosey around the normal COP circle and down into the amphitheater for COP, including: SSHs x48 (one for each month Gumbo has been with F3)DQs x14LBCx x61 – 1461 days with F31 Burpee OYO – 1 day at a time babyJazzercisers x10Tempo Merkins x10Hold Plank, down to Elbow Plank, then Alternating Shoulder Taps x10Freddie Mercuries x10 Meal Time (The THANG)… Step Aerobics – On the…
6 guys showed up for an epic 21st wedding anniversary beatdownCOP — Marriage is a union, so in honor of that we did combo exercisesarm circle squats, alternating shoulder tap merkins, plank jack rotators and american hammer pull insit takes two to tango — 21 bowing cockroaches, 21 jumpovers, 21 PLT’sAscending 4 corners — 21 butt kickers, 21 mountain climbers and 21 bk’s, 21 ww2’s 21 mountain climbers and 21 bk’s, 21 dirty dogs 21 ww2’s 21 mountain climbers and 21 bk’s Lazy Dora –99 merkins while other one does plank99 squats while other one does Al Gore99 american hammers…
4 Davillians arrived on mild morning in the Ville for some deck of cards fun This is how it went down Mosey around to a grassy in front of the school COP (ALL IC) – Nancy Kerrigans, DQ, Hillbillies, HRM’s, AL Prom Date, Rosalita, Arm Circles THANG Mosey to the courtyard A Deck of Dora – Partner up complete 5 exerices chosen from the F3 Deck of Cards. One partner runs the loop around the courtyard backwards Round 1 – 50 Weight Arm Merkins, 100 SSH, 150 2 ct Flutter Kicks, 200 , 250 Squats Round 2 – 50 Incline…