F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ghost Flag

4 Davillians made the trip south of the wall and join 9 other of RVA finest for a takeout Q. This how it went down Mustang’s Q Mosey over to the traffic circle for COP COP (mostly IC) – SSH’s (until the PAX got quiet), Stretches, Imperial Walkers, Ukraine Soldiers, Arm Circles, Squats Bulkhead’s Q Mosey to the amphitheater Prison Burpees – Head up the amphitheater box jump follow by burpee. Increase burpees each row. Audible was called after the 10th or 11th row to complete 10 burpees each row till the top Corned Beef’s Q Mosey to the triangle…

Fourteen ghastly creatures, including the Joker and his brood of SOJ henchmen, emerged from the darkness seeking light but found only a series of horrid adventures. Here are the terrifying Tales from the Crypt: Mosey over to the DogPile Graveyard COP (IC) Ghost Jump Ropes Goblin Squats Zombie Soldiers Scary Rockettes Sweat Devils Freddy Kruegers Heels to HELL Grave Digger Merkins Mosey to the street corner A Nightmare on Blanton Avenue 2 Burpees per Lightpole down one side, back up the other Mosey to the Haunted Carillon It Follows P1 – Murder Bunny P2 – WWZs x 10 and chase…

The South has risen again! 7 SOJ versus 5 Tuckahoe natives = successful Q steal from Kubota, in spite of some initial protests about technical clown car regulations (this is where NTB hangs his head in shame). Kubota was made to poke a couple holes in his weinke and wear it like a ghost sheet for the entirely of the following workout: The THANG: MACHISMO: Warmerama DIRTY SOUTH 4 Corners – Hillbillies, APD’s, Humpers, & Lt Dan’s DTH: Mosey behind the church OLD HUNDRED with movement exercises between descending sets Mosey BTTF for final x10 Burpees COT: Counterama # 12…

The Ghosts from SOJ arrived in the clown car to steal the Q. 10 men were ready for YHC to lead back to school session kettlebell style. Warmup- mozey around the parking lot followed by SSH, helicopters, cherry pickers, Merkins, LBCs THE THANG – BILLY MADISON – kettlebell style 12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades 1st grade- Squats 2nd grade- Squats, halos 3rd grade- squats, halos, chest press 4th grade- squats, halos, chest press, lunges 5th grade- squats, haos, chest press, lunges, swings 6th grade- squats, halos, chest…

Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover. Mosey to ‘Murica blacktop for warmorama: SSH Deadman hang Ukrainian Soldiers LBCs Scorpion Stretch Merkins Stretch 30 seconds OYO The thang: TYAs Thanksgiving 11s: 11s on the field using the 10 big oak trees along Cary. Start with 10 squats on westside of field, run to first tree for 1 merkin, run back. Repeat, but keep adding merkins and dropping squats, moving to the next furthest tree. Finish with 10 merkins on east side of the field and return back. Indigenous person run: Mosey…