Thursday, October 17
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: DuckDuckGoose

Conditions: Cool air, wet ground, can’t lose? PAX: 7 HIMs FNGs: None DR PAX: None Warmarama SSH – 25Michael Phelps – 20Hillbilly Walkers – 15TTT – 10 Indian Run around the pond, then grab coupons and mosey to clubhouse. The Thang AMRAP (6 Rounds): Pull-ups – 5Squat Thrusters – 10Curls – 15Merkins – 20Run to tennis court, Agassi both sides Discount Dora: 50 Jump Squats, 100 Lunges (2ct), 150 Johnny Dramas; partner runs to and around the tennis court and back. Elevens: On picnic tables, Steps Ups / Wing Nuts Mary WWIIs, Boxcutters, LBCs COT The saying is trustworthy, and…

3 PAX arrived to DDG ready to sharpen the mind and body. The weather was gorgeous (not really). This morning’s beatdown was like experiencing a continuous swamp cooler, with gusty winds and sideways rain. Warmarama: SSHs, 30 IC Arm Circles, 15Fwd/15Bwd IC Through the Tunnel, 15 IC Finkel Swings, 12ea Leg IC The ThangYHC got things started with a mosey through the DDG neighborhood avoiding the flooding around the lake. Once complete, PAX partnered up. The PAX ran a set distance while their partner completed an exercise until they returned. Exercises included: • Mike Tyson’s using swing, AYG OYO •…

With the Ironpax challenge behind us 8 PAX arrived to DDG ready for the morning beatdown. It was a gorgeous 72 degrees. Warmarama:SSHs 30 IC Arm Circles 15Fwd/15Bwd ICNo Surrenders 10 ICFinkel Swings 12 ICPAX moseyed over to the tennis court for continued fun. The Thang:Today was x10 Tuesday. Each PAX took a turn naming an exercise then rolling 2 dice. Whatever the face value total was on the 2 dice, multiply by 10 to get your reps for that exercise. PAX had to name their exercise prior to rolling the dice so they weren’t persuaded by the number of…

Conditions: Primo, with a splash of rain in there PAX: 4 FNGs: None DR PAX: None Warmarama SSH – 25Arm Circles – 10/10Finkle Swings – 10/10TTT – 10 Mosey to Food Lion parking lot via the long way. The Thang Ladder: PAX completed 20 reps of exercise 1, ran to third speed bump and back, then do level 1 AND 2, adding a level after each run. After completed, the PAX went back down the Ladder with 10 reps, starting at 7 and removing an exercise after each run (only to the second speed bump), ending with just SSHs. SSHsLBCsMerkinsSquatsBig…

7 PAX arrived to DDG ready to attack week 2 of the Ironpax Challenge (IPC). Warmarama:None; YHC predicted this weeks IPC would take all 45 minutes of the beatdown and the prediction came to fruition. PAX stretched during the explanation of this weeks IPC. The Thang 4 Rounds for Time (Elapsed time scoring): Round 1: • 10 Manmakers     • 20 Overhead Presses • 30 KB Swings     • 40 Goblet Squats • 50 Incline Block Merkins      • *1600 meter runRinse and repeat for rounds 2, 3, and 4 with the following modification. • Decrease run 400 meters for…

Conditions: Easy breezy parcheesi. PAX: 7 FNGs: None DR PAX: None Warmarama 5 Burpees OYO25 SSHs IC4 Burpees OYO10/10 Arm Circles IC3 Burpees OYO15 Imperial Walkers IC2 Burpees OYO10 Through the Tunnel (slow) IC1 Burpee OYO Mosey to the Food Lion parking lot, the long way around. The Thang Bojangles Biscuit: Sprint to the second speed bump, walk to the third, sprint to the fifth, walk to the sixth. Then do the same back to the start. (Typically done on a standard 400m track) Dora: 100 HR Merkins, 200 American Hammers (2ct), 300 Mt. Climbers (2ct) Bojangles Biscuit Mosey to…

8 PAX arrived to Duck Duck Goose ready to work. Weather perfect; 72 and breezy. Warmarama • SSHs- 30 IC • No Surrenders- 10 IC; Hands locked behind your head and elbows pointing outward.4 count: Go down on left knee, then down on the right knee so now you’re on both knees. Next stand back up on left leg then up with the right leg. • Arm Circles- 12Fwd/12Bwd IC • Howling Monkeys- In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as…

Warmarama (IC) SSH – 30Arm Circles – 18/14 Through the Tunnel – 16Mountain Climbers – 20 4ct.Merkins – 20 4 ct. Indian Run around pond to the parking lot. The Thang YHC had everything written down and ready to go for the beatdown and walked out the door leaving it on the counter…made it up on the fly. Sometimes that’s the best way! BOMBS: One partner runs around the flag pole while the other: 50 Burpees100 Overhead Claps150 Merkins200 Big Boys250 Squats Mosey to Tennis Court. Mary: Dealers Choice with Mission Impossibles in between: American Hammers / Paint the LinesFreddie…

9 PAX arrived to DDG with apprehension as the weather was gloomy, but a welcoming 75 degrees. Warmarama • SSHs 30 IC • Michael Phelps 15 IC • Arm Circles 15Fwd/15Bwd IC • Reverse Lunge 10 IC Workout After a mosey around the DDG pond, PAX circled up within the tennis court. YHC had a die with several letters on it. Each PAX rolled the die and chose an exercise at random corresponding to the letter displayed on the die. The PAX who rolled the die then ran a known distance while the remaining PAX completed that exercise AMRAP, rinse…

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