After a few weeks(where I did Spartan, plus last week was the convergence where it poured like anything), broga came back today. This morning was done in the parking lot(at 630am now, it’s still dark so need a spot in order to see what everyone is doing). After a little chat, time to get into the flow. Once we started to get below the waist area(you could hear some grunts and groans) things started to become a touch easier Finishing off the practice with pigeon, a little knee to elbow then a stretch cross legged reaching out. Once that was…
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Wow! What an incredible showing by F3 RVA for the Love for Liv workout at The Alamo on this beautiful morning. Fall was in the air for 77 in total including Ms and 2.0s, 59 F3 Guys which included 5 FNGs. The 2nd F of F3 – Fellowship, shined bright as we lifted Yeehaw, Liv (his daughter who is battling illness) and the entire Schroepfer family up. Liv is truly a fighter and the PAX showed up strong today in support of her fight. Here is how it went down: Warm up mosey to the cul-de-sac with return to the…
With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:Mosey behind the school for Warm Up:SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies. Exercise One: Indigenous People Run: Wall Sit Edition. PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school. Exercise Two: Coupon CircuitRound 1: Runner goes around…
I have the thing…the week of races I like to take the Q one day during that week helps in the prep for that weekend(in this case both days). 4 more races(2 this weekend, 2 more in October) then the season for me will be over for 2023. A great group of 9 came out ready to see what I have in store(I wanted to use the area). If there were any woodland creatures checking us out, lets break it down: Statrting out with a WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Don Quixote, Copperhead Squats, Merkins, LBCs plus a little stretching).…
21 deep at Rock N Roll this morning, including a FNG! Post workout surveys indicate that a good time was had by all. Here is a brief summary for your viewing pleasure. Mosey to the parking lot for Warmarama:Side Straddle Hops, Bruce Lee Punches, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddies, Hand Release Merkins AND Karaoke, No Cheat Broad Jumps, Bernie Mummies, & Mario Jumps across the parking lot. To the side of the Dog Park for Exercise One: Team Murder Gorillas: One pair does murder gorillas to the shed and sprints back. They also have the honor of picking…
Today an even 12 came out for the “anti pickelball” workout. There should be a small warning: Mudslide’s workouts may cause pain, parts of the body to be sore and hurt for a while. Train at your own risk. There are days where I feel good, others not but each time come out and try the best no matter what(I would hate for you to leave and regret not giving it all effort). Here’s the breakdown: Started off with WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Slow Merkins(3 seconds down), LBCs, a little pancake stretch) then time to take off for…
Yes…there’s another offering of Broga via F3(over at Rock and Roll on Saturdays but if a convergence or something else came up and we needed a small session, I can come through). A group of 4 came out, we hit the basketball courts and worked everything from head to toe. The humidity helped things out where the muscles, joints, etc were able to get warmed up a little quicker. The idea each time is to work the body to where as we train, it’s not getting hurt. In fact helping in to heal plus loosen and allow us to be…
“I want to punch you in the face” “I’m glad it’s over” “Let’s not do that again” Sounds like success! Half Route: https://www.strava.com/routes/3112796937793176008 10K Route: https://www.strava.com/routes/3116918211220378194
A great turnout of 13 came out this morning(summer is not quite over yet, the humidity said we have some more left to give) decided to venture for a Mudslide Monday Mayhem-style session. A run where I confused everyone(they normally do not see me go that far for that long) should be the indication that something is up, or I feel pretty good. A WARMARAMMA(SSH, Imperial Walkers, Arm Circles both directions, Don Quixotes, Copperhead squats, Merkins, LBCs with a little added stretching) got us going. Let the main event begin…. A triple check to start us out. Heels-elevated squats, Mountain…
I stepped outside this morning and went…whoa(not humid, feels good). I made my way over to Rockwood Park to honor my commitment of Saturday flexibility and mobility before the main workout. 3 came out to get the muscles prepped and ready Started out a little flexion(gripping the toes into the ground) straightening the legs and stretching up high. Then a swan dive down, back up using a little core(back down again). We did a little balancing(standing on one foot, the second time holding the knee). There are days where both sides go great, one id good the other is a…