F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: SOT

cop ssh, merkins, lbc, dolly, rosalita, helo’s, cherry picker, mosey THANG Dan’s dojo with front kick, side kick, jab 4 corner prost style w merkins, lbc, monkey humper, ssh Dora w WW2, dry docks, squats merk ring of fire name/numberama, announcements, OC took us out pleasure to lead gents welcome back to harry carey from south carolina

cop typical warm up ex including ssh, lbc, dolly, rosalita, apd, mosey to doors THANG doors – every 5 doors new ex, number on door indicates number of said ex started with burpees, merkins, and many others finished doors and dora w merkins, lbc, squat dips on bench/curbs, abs ex, merkin ring of fire number/name-arama, announcements, futon brought us out. Good job gentlemen. honor to lead

COP apparently everyone else is rucking routine warm up with ssh’s, merkins and the like. THANGdan’s dojo training with a mix of kicks and punches, short mosey to track, checked the field – it was wet. Beast straight up style on the hard top with merkins, mountian climbers, ww2’s, squats, and burpees dora with merkins, lbc’s and squats, ring of fire COT number/name-arama, announcements, and YHC took us out with a word to our Father. thanks for entertaining gentlemen

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…

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