F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Off The Books

Urban Farmhouse Midlothian

On a rainsoaked Goyne Park, 3 HIMs made it out for a little extra credit Pull up and Dip session. Lots of good work done with a few different exercises. PAX would do several sets of pull up pyramids, hanging leg raises, chin ups, hollow rocks, full body dips, jerkins, and pull up negatives. Good push by these guys, especially for getting thos work in the pouring rain. Just added a couple LBs for those tough reps. Boberry and I were pretty smoked after doing an Iron PAX workout right before. Mudslide’s Broga was sounding pretty good at this point,…

Two PAX took the long journey to the land of Iron Bridge for this weeks iteration of Premature Acceleration. The workout of choice was IPC 2023 Wk 2 AKA The BDE Mile. 45 (or 43:30…) min AMRAP: 1 lap around track 5 BDE Burpees (burpee with two Bonnie Blair’s and a squat) 1 lap around track 5 hand release spider man merkins (3 merkins = 1 rep) rinse and repeat (emphasis on the rinse) TCLAPS to Big Rig for pushing YHC to keep pushing the boundaries of what is possible. Also for giving up caffeine for Dry July! That workout…

According to the interesting couple at the takeout with a frozen margarita bowl converted to a water tight stash for cigarette transport, the following may have happened. After catching up with Pucker en route to the put-in, we launched and made our way up the river. It seems the cooler temperatures by the dam hydraulics attract all types of wildlife trying to cool off. Slow paddle mosey down river with a coolish breeze added to a spectacular time out. Others on the river seemed to be enjoying kayaking and fishing, with a few bites waiting for the big one. Upchuck…

Three out-of-shape ninjas took on the mean streets of upper Midlothian. We made our way down Old Otterdale, through Charter Colony, picked up an associates degree at the local community college and then climbed out of the manders bunghole. yay.

YHC and Big Rig took the new “iron patriot” bands for a spin to aid in our muscle up training. Big Rig looked like a baby bird getting eaten by a python trying to get his feet into the bands! If that wasn’t enough he’s half way through Dry July with no caffeine, respect! (typing this while drinking my iced coffee) 😉 After we got untangled – the work began – and we’re getting closer! Great morning getting the extra credit in with ma dude Big Rig. Warm-up Arm Circles, Hollow Rocks Muscle Up – Band Assist – 4 sets…

If you were in Richmond, you were on the river – including the two of us. We paddled up to the bridge and enjoyed exploration of the other side on the way down river. This will be a weekly thing. Thursdays at 6pm for those interested.

3 walkers and 2 runners got a hot start to the morning in Midlo. Boberry and YHC found the Salisbury water fountain cold as usual about halfway through the 7 mile jaunt. According to Aisle 5’s step counter, the walkers logged 3.5ish miles. Typically, the 2nd F was just as good as the 1st.

PAX of 2 for Premature Acceleration this morning. Boberry and I got to Rockwood promptly at 5 only to discover that the gates were yet to be opened. This required a slight change to our plan for the morning, but we made the most of it. Boberry parked and we ran a couple laps around the park then went into “the pit” for 3 cindies. We alternated rifle carrying 1 cindy, and farmer’s carrying 2 back to the flag for our short Iron PAX workout for the week. 15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10…

YHC received a text from the Bermuda syndicate last night that Shaw-Shank Lewis was free for some Off-The-books fun on Thursday a.m. The PAX could not pass up this opportunity! 5 stallions plowed through the humidity with some great music and mumble chatter. The jacked guy roller blading next to us might have seen… Warmarama: Various IC Reps COP 1 – Nickel Escalator 5 reps + 5 Reps at one end of the track – mosy to other end 5 + 5 Increase by 5 Reps each circuit 5 dips and 5 pullups Mosy 5 Booyah Merkins and 5 Am…

Big Rig and YHC are working their way up! Still waiting for some assist bands to aid in our muscle-up journey, but we put in some early work today before the DTH beat down! Big Rig might be the only guy to EH an FNG at 5:25 in the morning! Hopefully he comes out soon! Warm-up Arm Circles Helis 4 sets of 10 – Scap Shrugs + Dip Bar Walks M/U Practice  jump Muscle Up practice sets Other Partner 20 Reps of Straight Bar Dips 4 sets SuperSets 4 x 8 Pull-ups Strict 4 x 12 Standard Dips Strict Escalator…

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