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
- Corner 1 – x10 WWII
- Corner 2 – x10 + x20 Chainsmokers
- Corner 3 – x10 + x20 + x30 Oblique LBC’s (split x15 ea side)
- Corner 4 – x10 + x20 + x30 + x40 Flutters (2-ct)
COP #3:
- Mosey to the football field for some BENCH WORK
- Dip-Incline Flips IC x10
- Run a lap around the field
- Merkin-Kick Flips IC x10
- Run a lap around the field
- Big-O’s x10 IC each way
- Run a lap around the field
COP #4:
- Mosey back to the tennis courts for a WALLERAMA on the rebound wall
- Hoedowns x10 IC
- Dirty Hookups x10 IC ea side
- Milkers x41 IC
- BTTW Hip Slappers x10 IC
- Donkey Kickoffs up to 20
- Achilles x10 IC (peoples chairs with alternating hand to heel touch)
COP #5:
- Mosey to the BBall Courts
- Line up on the end line for DORACIDES
- Partner up to complete:
- x100 Ball-Dippers (2-ct)
- x200 Mericans
- x300 Oblique LBC’s (alt sides as needed)
Mosey BTTF for COT:
- Counterama # 6
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
Prayer Requests:
- State Farm – M’s health
- Big Rig – mom recently had shingles, and his aunt dealing with new lung cancer
- Chap – safe return for his kids from a missions trip to NY City
NMS: Great work today fellas – those Achilles on the wall were brutal! Also, great work headlocking a few walkers eyeballing our badassery – ya’ll are gonna grow The Iron Bridge fast! It’s impossible to deny the dynamite energy and momentum these Bermuda Boys bring to their workouts. You’re putting the rest of RVA to shame, as evidenced in their weak-sauce commentary on Slack. Ya’ll just keep pushing the limits, and we’ll see whether anyone else can catch up before they’re lost too far back in the stagnant depths of “keep it the way it’s always been.” There’s solid road being laid down for anyone who wants to accelerate their hard. Let’s step it up fellas and encourage it! Yours AYE! ~DTH
Announcements (SEE SLACK!)
- ONGOING – Summer Tour, Dry July
- 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
- 7/27 – School of Rock
- 7/27 – The Bridge workout
- 7/29-8/4 – WestHo Takeover
- 8/3 – Homegrown Half
- 8/4 – 6-8am Holy Water Bootcamp
- 8/6 – Ultimate Tournament at NoToll
- 8/11 – F3 Family Float on the James
- 8/17 – Pickleball Tourney
- 8/18 – 6-8am Holy Water Bootcamp
- 8/21 – 100th Bday Q by Upchuck at FW
- 8/28 – New AO at Mosely Elem
- 9/4 – Kickoff Ruckhenge QSource
- 9/20&21 – 10 Year Anniv (multiple events)
- 10/25-27 – F3 Family Camping
- 11/2 – F3 Daddy Daughter Dance
