Two cold steel military men and three VMI-hardened gloom warriors posted to The Creek for YHC’s last leg of the DTH-Summer-Q-Tour. This small AO’s well lit parking lot and accompanying cool temps seemed a perfect match for a high intensity bootcamp beatdown…so YHC unleashed the F3 Deck. The THANG: Warmerama: Mosey around the ChurchDQ’s, Hairy Rockettes, Big Arm Circles both ways, Cherry Pickers 5 Card Round #1: Merkins x10 ICWWII x10 ICHeels 2 Heaven x10 ICBall Dippers x10 ICFreddie M’s x25 ICMOSEY PARKING LOT LOOP 5 Card Round #2: Merkins x25 OYOBear Crawl across lot & backLunge accross lot &…
11 enlightened warriors found themselves at Twin Team wondering what Coach Wojo had in store at the cusp of the Holiday Weekend. With the DaVillians leading the way with Laredo at the Anvil, it was time for SOJ’s finest Friday AO to answer the call. COP Mosey to the James River High Parking Lot via James River Rd. for COP DQs; Imperial Walkers; Russian Soldiers; Merkins; Arm Circles (yes even after Merkins). Warm? Let’s Boogie. The Thang Exercise I – Week 0 of Iron PAX aka “The Loredo” Utilizing the parking lot; when it was pointed out we should have…
Extensive mublechatter about a ‘merkin challenge and regaining some sort of tassel but YHC had other plans. As the clock struck 5:30 we moseyed – it was not 70 or sunny. The diddy: COPSSH, Don Quixotes, Russian Soldiers, Flutter kicks, ‘MerkinsMoseyTriple CheckBox Jumps, Wall Sits, Box CuttersHold plank for the sixMoseyDoraHitting the practice soccer field, pacer did a lap alternating on each side with forward, shuffle left, backward, shuffle right. The count was (1 Merkin, 2 Squats, 3 WWIIs)x100Continue (1 Merkin, 2 Squats, 3 WWIIs) for the sixMoseyStreet lights back to the flag. Stop at each street light alternate exercise.…
5 showed up (4 were able to workout) for a Thursday morning in Mechanicsville This is how it went down Quick photo next the SF for the F3 Social Media Pages then mosey around the parking lot. COP (ALL IC) – DQ, Helicopters, LBC’s, Heels to Heaven, Arm Circles THANG Mosey to the Track Iron Pax Challenge Week0 – “The Loredo” 6 Rounds of the Following: 24 squats, 24 Merkins, 24 Walking Lunges (ct only right leg), a lap round the track Mosey back to the SF 5 MOM (PAX’s Choice) – Smurf Jacks (IC), 30 WWII Sit-ups OYO, 30…
20 determined alpha males posted for a mild workout on a lovely Thursday morning. The Thang Mosey to bus circle. Ascending/descending curb crawls to five. Mosey to corner, 20 SSH, 10 Don Quixotes, 20 LBC, 10 windmills, and 16 imperial walkers, Mosey down grove towards 3 chopt. Take a left into the alley behind the apartments, stopping to do some more merkins. Mosey the parking lot at First Pres Church (I can’t possibly spell presbyterian correctly). Teams of three for a triple check, run the parking lot, SSH and WWII setups. Mosey to parking spaces for a prisoner round or…
Intro: 2 friends showed up, ready to take on the day. YHC was very happy to see bullseye this morning. I was contemplating running laps if it was a solo workout but Bullseye and YHC decided we would tackle the morning with a hot potato. Warm Up: 20 SSH, 10 DQ, 10 Merkins, 20 LBC, 10 Arm Circles – reverso. Thang: Mosey to the 1st light pole.1. 10 merkins, reverse run to the last light Pole 10 squat jacks. Run back. (Jump over snake)2. 10 Supermans, reverse run last light pole, 10 lunges. Run back3. 10 Merkins, reverse run last…
15 hit Roller Coaster Wednesday evening – 6 ran some short loops on Hillcrest before the BRR meeting and the rest of the pax filtered in… Short loops are tough – not much recovery time and it was crazy humid out there last night. Great job to all the runners.. Big thanks to TYA for his hospitality last night. Cold beers and Waters along with Watermelon and chips and salsa all topped off with BRR info! It was an excellent night – the BRR Team is ready – we are one week out boys – looking forward to taking the…
8 SOJ faithful gathered in the gloom at the Source of Truth to test themselves once again physically and mentally. As YHC was coming in hot to the parking lot of SOT and hopped out of the car just in time to join the PAX as they started to mosey to the front of the school, and had clearly not checked the Q sheet in advance, YHC had no idea what was in store. Quickly, Bullsye grabbed the Q, welcomed everyone to SOT, and announced that it would be a hot potato, “so be ready!” I’m not sure YHC was…
What a day for a VQ, dark and a cool 68 degrees for 15 F3 men to take on WDOG and the morning went something like this: COP – Mosey to the Ampitheater for some warm ups: 20 SSH, 10 DQ (slow pace for us old guys), 10 Arm Circles small and 5 more big then Reverso 10,5, 11(that’s right) helicopters, 10 4 count merkins and 10LBC’s. My heart is jumping out my chest now. THE THANG Mosey to the Barrel and start with 10 donkey kicks run down the hill up the other side to perform 10 cranes(karate kid)…
A game time scratch left the Q slot open at the MannDate this morning, so Lab Rat jumped on it like a hand grenade at a SEAL convention (too much?). Not being an expert at kettlebell workouts, he reached deep into his bag of tricks back to his first ever Q…..in which he promised a then injured Bleeder (some things never change) that we wouldn’t run a step. Warmup: -Run 3 laps around the “track”. Everybody’s healthy, so why not? -COP with warmup and stretchy stuff THANG -12 minutes of farmer carry, alternating sides every 2 minutes -Slowsy to the…