With a gathering of 7 healthy men arriving at Batteau this morning and no one that would claim the Q seat a hot Potato was called and Sippy cup grabbed the reigns. COP: Sippy Cup Mosey to the Pickle Ball Courts – Side line to side line slow Bear Crawl and stretch the legs out, back was a Sippy Cup special (not sure what to call it) stand and scoop as you lung forward stretching the back of your legs, to the other side slow high knees, back butt kickers, and sprints back and forth (X9) on Sippies command. Finish…
3 runners sporting 8 total legs joined 5 bikers on 10 wheels for today’s version of 70 and sunny for Sunday Funday. According to the sleeping hippie biker in Oregon Hill, this is what woke him up today… Mountain bikers: warm-up on the pipe loop in Dogwood Dell Park, then head east on North Bank Trail. Hardywood, Brexit, and “Joey” (who is not an Australian kangaroo) continued east at high speed until disappearing in a dust cloud, purportedly returning to their aboriginal lands in various South Bank neighborhoods. Shakedown guided Corned Beef through the most challenging and technical ride of…
22 HIMs, including an FNG fought off the fart sack to catch what Coach Wojo had in store on a Football Saturday. With a crowd building amongst the PAX and some Byrd Park festival on lookers it was time to boogie when the clock struck 6. COP Mosey to the Ampitheater circle for COP. F3 Welcome, F3 Mantra, F3 Disclaimer. Welcome FNG! SSHs, DQs, Imperial Walkers, Arm Circles (inclduing reverso), Helicopters, Merkins and LBCs. Warm? Let’s Boogie. 2 Dips for each step down the amphitheater. Al Gore for the Six. The Thang Exercise I – Amphitheater Triple Check Utilizing the…
Two PAX once again showed up to meet in the gloom before another day of our Leadership retreat with LMR. Word around the resort is that there was a Wedding Singer sighting. Knowing that this was his anniversary weekend we figured he had good reason not to join the PAX this morning. Congrats Wedding Singer to you and the M on your anniversary. A 4.1 mile run though Kingsmill is not a bad way to start the day. Lots of mumble chatter about our weekend at the retreat and the people we have met. We were both excited to hear…
Two Davillians downrange in Richmond County part of the Rappahannock river got in this week’s IronPax Challenge. This is how it went down THANG Killer B’s 5 Round of the Following: Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps Bearcrawl 30 yards back to the Start line Rinse and Repeat YHC also added in a 8 mile run before hand MOLESKIN T-Claps to my father-in-law for support of this challenge this week. He didn’t try…
Two PAX brushed off a day of leadership seminar training sessions and a few Kentucky Mules to post in the gloom (yes, at 0530) at Kingsmill to do what needed to be done…time to get to work. 2.5 mile mosey around the grounds of Kingsmill. Find an open parking lot for 2 rounds of 4 corners with 10 merkins, 10 jump squats, 5 burpees and 10 WWII situps at the respective corners. Then find a ledge/step for 3 rounds of 20 dips and 20 box jumps/step ups. Mosey a little over a mile back to the lobby area. No need…
YHC was up early to check the weather and field conditions and make sure everything was ready to go for SOJ PAX to take on the Iron PAX Challenge Week 1 Workout. Thankfully, RVA was mostly spared from the effects of Hurricane Dorian, as the field at “The Swamp” was uncharacteristically dry, with freshly painted lines (for the start of HS football season). In fact, the breeze was refreshing! Perfect conditions to take on some “Killer Bs”! For those who didn’t attend Wojo’s IronPAX Week 0 preview last week, the basic idea of the Iron PAX Challenge is an idea…
COP 20 SSH, 10 DQ, 10 HC, Arm Circles 10 small 5 Big, Reverso, 10 Harry Rockettes, 5 4-ct Merkins, 10 Freddie Mercuries The THANG Mosey to Field that has been prepped for Killer B Challenge We did 5 rounds for Time after a walk thru demonstration of the following : B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups. B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups. B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups. Then…
That was definitely the theme of the day. Ten pax was more than I thought would show up on a BRR day that was supposed to be a total rainy mess (it wasnt). Also, Wedding Singer called the route for the 4 milers and it was “more than I thought”. Route called was Reverse Carillon. Sippy was the only sixer, but opted to slum it with the 5 milers. 4 milers did a choose your own adventure, with Hitch having more adventure than he bargained for with some GI issues. Pullout and No Tools honked the horns as they rode…
7 lucky guys showed up to find out about lindsay and spend some time on the playground. COP — DQ, helicopters, Russian Soldiers, copperhead squats, speed skaters, diamond merkins, gas pumps (for mudface bc he needed to let it go) Lindsay — 10 mountain donkeys, run up hill 30 ww2 situps15,25 etc. etc. etc. Triple check — reverse crunches on swings, burpees, run to the playground dome, climb up and raise a fist to the air, come back down and run back to swingset10 swing merkins5 push out swing planks4 corners of track — 10 merkins, 20 SSH, 30 AM…