21 of F3’s faithful found their way to No Toll this morning for a Flange VQ…not my VQ, but perhaps someone in the crowd had not previously attended a Flange Q and was just excited to be there. 5:30 Mosey to the main parking lot: DQ’s, Hillbillies, Russian Soldiers, Copper Head Squats, LBC’s, Merkins, Shoulder Taps Thang: Partner up and line up along the end line on the large field. Partner 1 begins to Bear Crawl length of field, while Partner 2 is performing 15 Smurf Jacks. At completion of Jacks, Partner 2 run to catch 1 and they switch. …
A spectacular six showed at Heartbreak Ridge to see what Coach Wojo had in store for this morning’s practice. With YHC’s FitBit left at home, this morning’s beat down was aided by Verizon’s finest certified pre-owned replacement I-Phone X. 5:30 Bell? Let’s mosey. COP Mosey to the teacher’s parking area for COP 30 SSHs15 DQs20 Imperial Walkers25 LBCs15 Flutterkicks15 Armcircles + reverso. Warm? Let’s boogie. The Thang Exercise I – Burpee Mile Mosey to the dirt track. 1 mile run with 12 burpees every quarter of a mile. Mumble chatter included blowing chow, slurpees and the preference for a *BEER*…
~20 runners partook in the latest iteration of The Fist. Options ranged from 4 to 6 ascents depending upon mileage. Today’s run served as a prep for the BRR. For those not signed up, consider it an early training run for next year’s BRR. Well done everyone. Saab abides
6 strong posted for Punisher this evening and here is how it went down. Quick visit from TYA – what up dude – (TYA) Hey shake I think I have something of yours in my car – any guesses pax – yep a knife 🙂 Let’s Mossy….. COP : Plank – Wilson’s wife – windmills – IW’s SSH’s Triple check : teams of 3 – run around the school – cap thor’s – LT Dans – repeat 3 times. Benches : 3 sets – 10 incline merkins – 10 dips – 10 step ups. This is where the bees come…
Tomato Run It was a nice cool morning for a run and with no Q we discussed running routes while stretching and started promptly at 5:30. Our route was the following: Left on Atlee Station Road, run up the train overpass and continue on Atlee Road, take a right on Dewitt Drive then a right on Aaroe drive down the big hill and back up to DeWitt with a left on Westone Road to Atlee Station Road up to train overpass towards Halifax Drive(new Giles Development) to Willies Way trail and looped back to Atlee and this was about a…
What a gorgeous August morning for a beatdown and 8 men posted to Batteau to see what Gumbo had in store. It was dark, but I think it went something like this: Mosey one lap around the circle to wait for Hitchhiker to get his gear together, then pick him up on the mosey over to the Farmer’s Market lot for COP, including: DQsHelicoptersImperial WalkersSSHsTempo MerkinsFreddie Mercuries All warmed up, time to work. THE THANG: Farmer’s Market 11s – in the parking lot, form a line on one edge and start with 10 jump squats and 1 HRM. Lunge across…
6 strong assembled for a Monday morning River Run. Temps were a cool 59 degrees on an August morning. 5 departed for the reverse OG Loop at 5:30am thinking the runner on the road was Rosie…but surprise, it was Lug Nut getting some early morning extra credit! Naked Moleskin YHC has had a very lackadaisical F3 summer, but it’s immediately clear that several BRR participants are committed to being ready for the race. EF Hutton and Lug Nut look great and are close to tapering before the big weekend! Good work, gents. Hats off to the New Market clown car…
11 strong PAX gathered at Hoedown for a perfect 60 degree morning workout at Hoedown. Merkin Monday = repeating timer set for 20x Merkins every 5 minutes. Warmup: Mosey to the front of Tuckahoe for 20 SSH, 15 DQ, 15 Imperial W’s, 15 Invisible Jumprope, 14 LBC… 20x regular Merkins Indian Run around Silverspring loop and back to Tuckahoe… 20x Diamond Merkins. Rinse and repeat…. 20x Shoulder Tap Merkins Mosey to back Tuckahoe field, 20x Flutter Kicks, 25x Hello Dolly… 20x Dive Bomber Merkins Triple check with 5 pull-ups, Donkey Kicks and Copperhead Squats … 20x wide grip Merkins Mosey…
Rosie ran the roads. Flange and Hardywood hit the trails with mountain bikes. Bootleg was spotted logging some miles on foot. Flipper and Vinny posted early and logged extra miles. Faceplant, Marco Polo, and YHC plus the K9s ran Northside to Southside, crossing at Belle Isle. With this crew, as you might imagine, the pace was pretty brisk. Parker and Sally modeled excellent F3 behavior by looking out for each other and the other PAX, drinking plenty of water, pushing themselves when they were tired, being courteous to bikers, and sometimes coming when they were called.
But that’s ok, it will still go unread. But, just in case, here goes! 11 shiny happy faces showed up for the first day in a while it actually felt…..nice. We made the best of it by rolling around in the grass and stuff. There was a dog, too! If you need more details, read on, I guess. -Parking lot tracers followed by 1 standard american Lab Rat COP. -Slalom run between the poles to the back of the school where the pull up bars used to be. 3 sets of all you got pullups on the cross beams. -Trail…