We had 9 of able bodied souls at U of R west (Tuckahoe Elementary) going for a work out on Veteran’s Day. Even though I am not a veteran, I respect the sacrifices those individuals have made to allow us to keep the freedoms that most nations don’t have. Off to the workout: COP: 34 SSH (in honor of the Jets’ epic 34-27 win over the Giants), 10 DQs, 10 Arm circles, 10 Merkins. Mosey to Bodos’ 3rd parking lot across the way from his church. First Exercise: Four corners: 10 HRMs, 20 jump squats, 30 monkey humpers and 40…
Seven gloom warriors posted for an SOJ run by the river. YHC had something a little different in mind, and it went like this: Mosey from Bettie Weaver ES to the JRHS track (.5 mi) 400 x 3 easy on the straights, striders on the turns (90% effort, long strides)400 x 1 recovery 400 x 3 easy on the turns, striders on the straights 400 x 1 recovery 400 x 3 increasing tempo (70%, 80%, 90%)400 x 1 recovery 5 and 6 milers repeat until 06:10… Mosey back to BWES (.5 mi) NMMS: Many thanks to the PAX for getting…
7 Davillians showed up on a crisp and windy morning for a Creek beat down. COPMosey to basketball court, high knees the length of the courtButt kickers back to starting pointRussian soldiers the length of the courtHigh knees with lunges backHairy rockettes (a new creek favorite)SSH 4 ct x 20Imperial Walkers 4 ct x 10Hand Release ‘merkins 4 ct x 10Lying Don Quixotes 4 ct x 10Mosey to parking lot for November ‘merkin suicide specialRun to far island do 20 ‘merkins, run back to starting point do 20 ‘merkinsRun to next closest island do 15 ‘merkins, run back to starting…
YHC came in hot with 30 Seconds to start (Upchuck had the countdown) as we do not mess around with the start time. 23 Fellow F3 Brothers showed up in 26 degree weather to start the day. Here is how it went down this morning. COP We moseyed to the lighted Amphiheater for our warm ups by the stage. 20 SSH, 10 DQ(slow with much mumble chatter), 10 Helicopters, 20 Freddie Mercuries, 10 4 count Harry Leg kicks on your back (think a reverse scorpion) and 15 4 count merkins (that is 30). <YHC was politely told by the PAX…
10 PAX including one FNG (Welcome Deliverance) took to the grounds of the county’s famous (maybe infamous) Short Pump Middle School for a cold beat down. It went a little something like this: COP: two loops around the football field with high knees, karaoke and Bernie Sanders mixed in. 25 side straddle hops, 10 Don Quixotes, 10 arm circles and 10 Russian soldiers First exercise: Go to the overhang by Short Pump Middle. At one pillar do 3 2 count flutter kicks and at the next pillar 3 heels to heaven. After getting to pillar 30ish, we reversed direction and…
A terrific 12 fought off the warm comforts of the fart sack to converge on a almost frozen Twin Team AO. With a fierce gust coming from WAY north of the James, YHC knew it was best to keep our SOJ friends warm via some movin’ around. 530? Let’s Boogie. COP Mosey to the Bus Loop. 5 burpees for YHC’s missed Q. SSH, Cotton Pickers, DQs, Imperial Walkers, Helicopters, Arm Circles (and reverso). The Thang Exercise 1: Merkin Ladder An original workout routine concept by YHC. Run to the end of the bball court and do 20 merkins, run back…
A dozen runners – some early, some later – arrived for this Friday’s run. A few bikers converged as well, but YHC was not able to catch the name in the COT. The Run North on Westmoreland and take a left on Patterson and a right on Willow Lawn Drive. Take a right on Monument and head east. 4s turn on Hamilton, 5s on Cleveland, and 6s on Davis with everyone returning on Grove to the SF. The Yankee Aggressor took us out. It was great running with Wedding Singer and Oyster this morning. Great to partake in the conversation.…
6 Warriors of the Gloom came out for some fun this Thursday morning. This how it went down Warm Up – Parking Lot Tracers COP (ALL IC) – SSH, Merkins, Helicopters, Merkins, DQ, Merkins, Imperial Walkers, Merkins, Arm Circles, Merkins, More Arm Circles, Merkins THANG Mosey to the playground 11’s – 1 Pull Up + 10 Merkins, continue till 10 Pull Ups + 1 Merkin Mosey to the top of the Hill Triple Check – PLT’s and one person runs to a large tree and back Mosey to the steps on the hill 5 Box Jumper + 5 Merkins each…
A fine foursome along with DTH’s dog Cooper (F3 “Opi”) came out in the crisp cold darkness to knock out a bunch if merkins along with other stuff – as follows: The THANG: Mosey to Culdesac for COP #1: x10 Merkins at each light pole going down (x140 total)Welcome & F3 DisclaimerDQ’s x10 ICHairy Rockettes x10 ICBody Builders x10 ICMtn Climbers x10 ICFreddie M’s x10 ICDTH’s x10 IC Mosey back up to top for COP #2: x10 Carolina Drydocks at each light pole going up (x140 total)Assemble at end of grassy knollsFiddler Crab (feet downhill) across length of Grassy Knolls’…
11 warriors of the gloom showed up for YHC’s VQ. Tclaps to Gumbo for extra credit laps before the workout. Yesterday was 9 year anniversary for YHC and M. So you may see a theme. COP Long mosey to bus lot for: 9 Abe Vigoda9 Windmills9 Jazzercise9 Imperial Walkers9 Russian Soldiers9 Cherry Pickets9 Freddy Mercury9 Heels to heaven The Thang Partner carry/booyah Merkins light pole alley/ladder. Several PAX said they didn’t hear correctly when YHC called it out. YHC has same reaction this exercise was done at another AO. Followed by mosey to track for ascending 4 corners on track,…