The THANG: Warm up: jog to baseball field COP: SSH x 15 Windmills x 15 Imperial Walkers x15 Merkins x 15 LBC x 15 jog to soccer field Line up on baseline for modified Arc Loader 1. Bear Crawl to 25, backward Crab Walk to 50, sprint the second half to baseline At baseline, do 10 squats, then plank until everyone finishes 2. rinse and repeat 3. forward crab walk to 25, walking merkin to 50, sprint to finish. 10 squats and plank 4. rinse and repeat 5. zigzags to 50, sprint second half to baseline. 10 squats and plank…
Browsing: GridIron
Sixteen of the faithful posted for a cold and frosty start to a great workout. Three virgin Qs led the workout, injecting new energy every 20 minutes. THANG: Q1 – Lockjaw Warm-up lap and mosey to the soccer field -15 SSH -15 Imperial Walkers -13 Merkins Duck, Duck, Loose Goose The PAX formed a circle and assumed a plank. The goose ran the circumference of the circle, while the PAX rotated through plank, Yankee Aggressors, Southern Gentleman, LBC, and Freddy Mercurys. Goose names another goose and the cycle repeats until everyone runs. Mosey over to the track and form two…
Aye! Do you ever look around your AO and think, “I wonder when we’re going to use that?” Yep, it was time we put the track to good use. 19 gathered to put toes “on the line” again and again as we all thought back to track practice. Fun was had by all. The THANG: Mosey around baseball field for warm-up COP: 20 SSH, 10 merkins, 20 Freddy Mercury, 20 Imperial Walkers Mosey to track for some fun runs with plank fun between each rep: 1x 800, 1x 400, 2x 200, 2x 100 Meet at soccer field for COP: 20 fwd…
It was a dreary, drizzly autumn morning, but 13 brave souls withstood the elements to witness Orville’s virgin Q. Clear eyes, full hearts, can’t loose…it was like Friday Night Lights on Saturday…not at night. Keeping with the football theme, the spirit of #KeithWalton was with us all during our workout (see photo). The THANG Mosey to the (softball) diamond SSH (x15) Windmill (x15) Freddy Mercurys (aka the Bicycle) (x15) Plank Hops (x15) Rousing game of #duckduckgoose Rotated between planks, Hello Dollies, Mountain Climbers, & laughing at #Conspiracy while the geese mosey’d Pair up Cumulative sit ups (30 seconds on, 5 seconds to switch)…
Aye, eleven faithfuls and two FNGs successfully rolled out of the fartsack to face the #gridiron and posted for Richmond’s first Saturday workout without Q support from the LEAP. How’d it go? You’ll know tomorrow morning. You’ll thank me later for that. There was some mumble chatter early on about Conspiracy being chipper. That’s when the PAX realized they were in for a workout Here’s what they did: The Thang: Conspiracy Q Run over behind the softball field Quick disclaimer and welcome to FNGs COP SSH x 25 Mountain Climbers x 20 LBC x 20 8-count Body Builders x 10 OYO Mosey to the…
Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did: STH Q Cicle…