This was my first time posting at Twin team, but I am no stranger to the area surrounding the Swamp having spent many hours running up bleachers, hills, etc during wrestling practice (Handshake can attest).
I pulled into Beattie Weaver this morning about 10 minutes early to see Rosie sitting in his car ready to roll. By 530, we had a total of 6 SOJ brethren ready to rock out and explore the wondrous National Blue Ribbon School of Excellence: James River Highschool.
Mosey from Beattie Weaver parking lot towards Janes River Highschool with 5 dudes in tow. Quick beeline through the woods to the brightest light pole I saw in the senior lot.
F3 mission statement provided, notification #1 that James River Highschool is a National Blue Ribbon school of excellence.
Warmorama: SSH, Copperhead Squats, Deadman ha….oh hey it’s Pigskin.
Pigskin thought we met at James River Highschool, didn’t see anyone, but saw us when we were moseying from Beattie Weaver.
Back to warmup: Merkins, LBCs, some plank work, followed by some stretching.
COP #1: Triple check in the senior lot. A man does curb walk on the island, B man does squats, C man runs about 75 yards down and back to next brightest light pole.
COP #2 – Get em Pigskin: Mosey over to the front of the Highschool for some Gridiron style beatdown against the columns. Initially, I was just going to attempt to duplicate a Pigskin inspired beatdown, but who is better than the man, myth, and legend himself.
I asked if Pigskin could lead us through his routine (a few grumbles for the guys that knew what was coming). According to the security footage, we did about 3 to 4 rounds of wall sits, thigh taps, toe taps, etc polished off with several helpings of donkey kicks. You’re welcome!
Thanks Pigskin.
COP #3 – Pole touching?: Mosey to the James River Regiment practice area (big green wooden observation deck). Partner up. 6 lightpoles. As a team, have to touch each lightpole. While partner is out touching light pole other dude does squats or LBCs.
COP #4 – Mixed bag: Mosey towards the tennis courts, but I spied a perfect dip station (two benches).
Part 1 – 20x/15x/10x/5x dips and incline merkins
Part 2 – Mosey to tennis courts. Line up along sides of tennis court/face partner. 3x rounds of 10 squats, bear crawl to partner, 2x booyah merkins, crawl bear back.
COP #5: Pax grumbles for abs…be careful what you wish for. After blasting the upper body, there was some grumbling for a bit of ab work. Be careful what you wish for me. I asked Tobit, Mudslide, Drape and Pigskins to give me their favorite ab exercises. Order of four corners, “lady of the night” style…1/1-2-1/1-2-3-2-1/and 1-2-3-4-3-2-1.
Four corner exercises were:
- American Hammers (10x)
- Rositas(10x)
- Vups (10x)
- Flutters (10x)
Mosey back to the flag behind JR, but hit the pullups for about 20 reps. Ran to the Junior lot to hit the hill 2x.
Time. Numbers. Names
Announcement: See slack. Second F opportunities with Firehouse subs and Billiards next week.
Don’t forget the homegrown half/10k
Prayers for a friend of the Pax that is going through a tough time. Hope we can bring this guy out and support him through a solid beat down.
Other: Good times guys. A few runners stopped by and traded greetings with us. They knew of F3 and we handed out a few cards.
Heist
