F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: SOT

10 SOT bootcampers today! Way to go! According to old man winter, here is how it went down: Warmup: Tracers on the bus loop. F3 Mission statement and disclaimers, followed by some stretches, a few merkins (of course).  We started with a little triple check with squats and shoulder tap merkins (Bullseye special power move). Runner goes about 75 yards to bus loop sign and back. 10 second countdown by who?! Wedding Singer. Mosey towards the courts, but had to do a quick pain session of 2x people chair for 60 seconds, followed by 10x donkey kick OYO. Tennis courts.…

12 warriors arose to greet the dawn of a new day. Undeterred by the cultural normalization of fragility, the standards of excellence were raised. According to legend, it went a little something like this. Warm Up: SSH, FC, WWII, HRM, Lunges X 20. Arm circles X 1 (Even that was too many, RIP Flashdance) Four Courtesan: This four corner action was completed in the nymph du prairie style; Corner #1 five burpees, corner #2 ten squats, corner #3 20 Lillith Fairs (this is a V-up with a scissor), corner #4 thirty hand release merkins. Hardest Mile Training: 100 meter lunges,…

9 warriors assembled in the gloom, most to set off on a run. Rumor has it that the 3 boot campers accomplished a Hot Potato Q as follows: Döner Kebab as Q: COP – SSH, DQ, Ukranian Soldiers, Bob & Weaves, LBCs, Dollies Run to cars and back to end of school Touch a Tree – up to 6, different trees each time, alternate between 20 monkey humpers & 20 capital letters upon return Muslide on Q: Mosey to the track for Triple Check: runner to end of track and back, WWIIs, copperhead squats Number Relay: 1-6, various exercises up…

7 studs joined YHC for a little jaunt around SOT. What did we do? YHC remembers most of it, but the details are a bit fuzzy since time as faded. Warmarama – the usual. SSH, Arm Circles, Helicopters, Mixed in some Broga, Merkins, WWII’s and LBC’s. Thang 1: Partner up for 5 reps. Partner 1 runs half way up Mt. Midlo, Part 2 does some merkins. Thang 2: Exploring the new surroundings with a quadruple check. Wrist breakers, Squats, WWII’s – Runner runs down to the pavilion and back. Start the mozey back to the flag. Stop for 5 burpees.…

Thanks to an EH Q call out by Rosie and DTH, I took the Q last minute. 9 boot camp warriors came out to the gloom to get a good sweat. Here’s what went down. Warm-a-rama. Helicopters, DMH, SSH, Imperial Walkers, Don Kehotes, Merkins, and LBCs. COP#1- Light jog to the football field. Suicide run. Goal line to the 20 and 5 burpees, back, goal line run to 50 and 10 dry docks, back to goal line, run to 75 and 15 merkins back to goal and ran to opposite goal line. Repeated adding 5 to each exercise. COP#2- Triple…

5 Runners, 1 mans best friend and 5 Bootcampers took off from SOT this morning, according to the teachers that are getting ready for the upcoming school year, here is what the Bootcampers did Mosey to the Bus lot for the COP SSH, DQ’s, Helicopters, Imperial Walkers and Crossfit Merkins (need to work on the cadence for these) move to the curb and partner up for touch a tree (start with 5 trees down to 1) Partner one runs Partner 2 does Exercise Mosey to the back alley, Lunges, Box Jumps, Karaoke (both sides), Bernie Sanders and Mosey to the…

The stud magnet known as SOT pulled nine SOJ HIM’s into orbit for another episode of “Try Hard or Die Hard”, this one a farewell celebration for Royale who’s leaving for France today. Here’s how we about died: The THANG: Mosey down to the TRACK and circle up Welcome & Disclaimer A courtesy warmup with SSH & DQ’s COP #1: BLIMP’S WARMERAMA At each four “corners” of the track perform the following: x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats Sprint the straightaways, Bernie the Curves COP #2: Mosey to the grass…

3 SOTers greeted a guest Q and to this is more or less what happened. Circle. 10 or so of the following SSH, oblique LR, rosalita whips, imperial squat walkers, Merkin, To the track 4 corners. 10 Merkins, 20 Squats, 30 flutters, 40 SSH. Dora. 100 WW2, 150 SSH, DIPs The main event. I get knocked down. 11s with stairs. In cadence absolution at the bottom LT Dan at the top. The absolution toasted YHC but thanks to Bullseye for keeping the count. As an SOT first timer YHC had a blast. Glad for the chance to guest Q on…

12 strong with one FNG stepped though the rain and into the gloom. Here’s what went down. Lead with the F3 Mission Statement Warmarama- SSH, Don Kehote, Cherry Pickers, Ukrainian Soldiers COP 1- Track Marks. 4 laps around the track. Each lap had workouts at each 1/4 . 1st lap was 10 merkins (40 total). 2nd lap was 20 jump squats (80 total). 3rd lap was 30 flutter kicks (120 total). 4th lap was 40 LBCs (160 total) COP 2- Burpee / Plank jacks ratio 1:4 up to 5:20 COP 3- Triple Check. Runner had to bear crawl the last…

9 able bodied bootcampers posted out to get in the last day before summer break. Many more just ran away from the school at the stroke of 5:30. According to the Johnny Law here is what went down. The mumble chatter was thick this AM. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,  Build a Beast: 100 yds on the track or field. Merkins, plank jacks (Swtiched to plank hold 6 count half way through due to my shoes falling off). LBC’s, Dollies, Squats,…

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