16 strong warriors posted in the gloom to WDOG and here is how it all went down. Mossy to the Jacob’s ladder bowl for warm up = IW’s, Helicopters, Windmills, AC’s, SSH’s, APD’s, LBC’s. Love Hill : Partner up – run from the sign to the gate – 3 exercises = polar bears, LT. Dan’s, Russian Solder’s Amp Theatre: 1st step = 1 dip 1 incline merkin – 2nd step 2 dips 2 incline merkins – 3rd step 3 dips 3 incline merkins then 3 burpees . repeat 6 times to the top of the steps. Pole Smoker Indian Run…
A lucky (and completely useless for YHC’s plan) number 7 PAX broke the warm embrace and Posted in the deepest and darkest of gloom’s at SOT this morning and this is what greeted them: COP in the parking lot with DQs, IWs, Arm Circles, SSHs, Tempo Merkins and LBCs Line up for a 1-mile Native American Run to the track, 1 lap around, back around the bus loop and out onto Old Hundred Road (with headlamps illuminated for safety – SOP per LabRat) down to Brandermill Pkwy and around into the front parking lot of the school. NOTE – Native…
4 Davillians plus one crazy runner (who just popped in for the COP) came out this morning for something new. COP — the longest COP in history don quixote IC ww1 situps IC figure 4 crunches each side IC — new bird dogs IC — new single leg toe touches IC — new arm circles all big IC pistol squats without, then with KB IC — new Renegade Rows each side IC straight arm sit with KB — new lateral swings — start across body 10 each side — new side stepping swings — new one legged clean! — new…
Thirteen of the faithful gathered on a fairly “slow-day” (at least in terms of numbers) at NoToll. The weather was crisp — so much so that there were groans upon first reclining in the plush grass. Johnsonville (YHC) took the Q, and this is what went down, more or less: Warmup with 25x ssh, 25x scorpians, 10x merkins, 25x IWs, and 25x DonQuiotes. Mosey to back parking lot. 10 burpees, then run the Four Square in the parking lot (run four laps around the perimeter of designated area sprinting side 1, then next time around sprinting sides 1-2, then next…
9 stars emerged from the fartsack to post at Spider Run. The Thang: Six Milers: Out back side of lake, up the hill, up Boatright, right on 3 Chopt, left on Grove, right on Oak, to the end of oak across Cary to Hillcrest, one loop around hillcrest and then back. Five Milers: turn around at end of Oak, Four Milers: Turn around at Tuckahoe. Lug nut: as always, do whatever the F you want. NMM: Swirly is on a mission. He pumped in two laps around the lake to begin with and then another one at the end. He…
There was a light fog covering Heartbreak Ridge that created an AO befitting a group of mighty gladiators. Every PAX should have the privilege to get beat down in such glorious conditions. Here is how it went down: Karaoke parking lot tracers (yeah, we did a whole row, and yeah it is long) Mosey to the front of the school for COP 25 SSH 25 IW Arm circles – 10 small/5 large; both forwards and backwards 20 flutter kicks 10 merkins Mosey to Honey Suckle Hill 10 burpees Triple check – bear crawl the 30 yard terrain, WWII sit-ups, copperhead…
https://www.youtube.com/watch?v=Ozgmyx919a4 DaVille makes a return to some respectable numbers, with 14 strong this morning! A beautiful morning, with temps in the 50’s and little to no wind. There was a special request to get in a mile for the monthly challenge, so being that the Murph starts and ends with a mile run it seemed like it was time to give it a go. Parking Lot Tracers COP- SSH, IW, Abe Vigodas, Arm Circles, Shoulder Stretches The Murph (partner)- mosey to pullup bars, instructions given as follows: Everybody runs 4 laps, then partner up: Each partner does 5 sets…
Brisk, fall morning, great weather for a little tour of Forest Hill park. COP. Squats, Arm Circles, Imperial Walkers, Merkins Mosey to the basin for Lindsay’s: Box jumps and Dips Mosey to the lake for a circuit with 10 merkins at every light pole Mosey to the base of the hill for Shifting Sands (30 strides up, 10 lunges down) back to basin Mosey to the Playground for partner pullups 1–>5, 5–>1 Mosey to the rock pile and to the courts for (1) Rock throws, (2) Plank + suicides (one partner elbow planks with heavy rock on back, while other…
6 old salts and one really old, vehicularly challenged beefcake shook off the chill of an early fall morning to help ol’ BT celebrate his 3rd anniversary with F3. After pleasantries were exchanged, we all got down to business. THE THANG: Mosey to side of the school for COP: Abe Vigodas x 10, SSH x 20, Russian Soldier x 20, Merkin (YHC prefers this spelling) x 10, LBC x 20 Mosey to soccer field behind school for Super 7’s: 7 burpees, sprint across field, 7 merkins/7squats, sprint back. Repeat x 7. Mosey to parking lot circle and partner up for…
Three Davillians climbed out of their fart sacks on this cooler first Monday in October. Running routes were set and this is how it went down: MudFace and No Idea: Showed up early and headed out their normal run/walk route up and down the cross country course Spit (being the lone longer distance runner): Headed down the access route into Honey Meadows. Up the hill Meadow Pond Dr to the Kings Charter fire road. Turn right until KCD and loop around at Altee Station back to the fire road. Head down Meadow Pond Dr and loop around the town homes…