F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: The Iron Bridge

Goyne Park

A half-dozen deep South gloom warriors rose to the challenge this morning conquering both a Goyne Hard and then also the following coal-stoking sweatfest in the engine room of the pain train: The THANG:  WARMERAMA: Moseyrama around the front field (chase a goose) and then circle up near the pavilion Welcome & Disclaimer Variable IC Reps to get the muscles warm top to bottom COP #1: Mosey back out to the parking lot BROAD JUMP HERPEES x10 parking spaces COP #2: Mosey to the tennis courts HARD-CORE FOUR CORNERS: Bear crawl between corners, adding reps each corner in escalator fashion…

9 HIM’S set sail in the treacherous waters to the Bermuda Triangle. I have made 26 posts with no rain so what better than washout VQ. WARMARAMA: Mosey to the basketball court for my welcome and disclaimer. Some fast counts, some slow counts, and some missed counts. Helicopters, Don Quixotes, Ukrainian Soliders, Side Straddle Hops, Imperial Walkers. From there was a mosey to the football field for some 4 corners. 10 burpees, 20 merkins, 30 pole smokers, and 40 squats. Leaving the field we curb crawled our way to the hill by the parking lot. Bernie up the hill and…

If you decide to Q at Iron Bridge, you gotta bring your A game. The Bermuda Boys push themselves and are always up for some challenging exercises. With that in mind, here is a brief summary of today’s workout for your viewing pleasure: Mosey to the basketball court for Warm-Up:Side Straddle Hops, Ukranian Soldiers, Suzanne Somers, Mummy Kicks, West Virginia Prom Dates, might have missed a couple. On the baseline: Mario Jumps, Karaoke, Butt Kicks, Knee PullsExercise One: Variable Exercises along the length of the basketball courts:Lt. Hillbillies, Murder Gorillas, Jumping Herpees, Flying Monkey Humpers, WWII Crawlbears, Polar Bears, No…

It ended up being the same 3 from broga that followed up with today’s session(my first on a Saturday there). Last week….16 at the Iron Bridge, 8 at Rock and Roll. This week talk about a flip(24 at Rock and Roll versus 3). My mind came in with a plan A and B, today was plan A A little run around including shuffles around the posts near the play area then to the circle for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCs, then a stretch knee to chest each side). A short run up to the little…

16 sweat titans converged for what turned out to be an AMAZING kickoff to RVA’s 34th(?) AO. Major props to Pool Boy for EH’ing 2 FNG’s! Welcome Snowbunny and Choo Choo – freaking great work. If the early run/ruck was not nasty enough, the sun, the heat, and the Choo Choo train to the town of beat down finished us off. After grabbing some candy from Hardywood’s van, we partnered up and did some questionable things… WARMARAMA Mosy to bball court Intro, disclaimer, fng, inaugural kickoff Ssh plus 1 footed Imperial Walkers Willie Mays Hays Helis Plank – Mission, Credo,…