Chaplain may not have been at The Graveyard Shift on the misty, sometimes rainy morning at the track at Swift Creek Middle, but his presence was felt. The Dirty Thirty was his creation, and two Swift Freaks decided to awaken it from the dead. On this, the 30th day of October, the eve of Halloween, The Dirty Thirty was ready to unleash it’s fury. It almost had each of them spewing Merlot like exorcised little girls. But they kept the beast at bay. So after the 30 sprints of 100 meters, almost every minute on the minute, for 30 minutes, the beast was put back to rest. And those two Swift Freaks, were not so swift for the remainder of the day.
Author: Big Rig
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Pull Ups For One
YHC was flying solo this morning, but got in some needed Pull Ups.
EMOM Pull-ups, Dips, and Jerkins, changing grips, and doing some negatives.
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Not Just Four Corners, All The Corners
It was a cool, damp morning in the gloom in the Bermuda Triangle. The chance of rain managed to keep the soft commits in the fart sack, but there were 2 PAX that knew that it doesn’t rain in The Bermuda Triangle.
The clock struck 530, and the PAX were off for a mosey around Ecoff Elementary, about a half mile, then into the standard warmarama complete with Nancy Kerrigan’s, Ukrainian Soldiers, Imperial Walkers, Merkins, and LBCs.
1st COP Merkin Burnout Four Corners Prostitute Style
12 Merkins at each corner (Or to Failure)
1st corner Standard Merkins
2nd corner Wide Merkins
3rd corner Ranger Merkins
4th corner Diamond Merkins
Wow! That’s a lot of Merkins, even only doing a max of 12 reps per set. Ends up being 16 sets.
2nd COP Legs Galore Standard Four Corners
1st corner Goblet Squats with Cindy
2nd corner 10 Bulgarian Split Squats per leg
3rd corner 30 double count Lunges
4th corner 40 Jump Squats
3rd COP Mini AbCathlon Four Corners Prostitute Style
1st corner 10 V Ups
2nd corner 20 LBCs
3rd corner 30 Penguins
4th corner 40 Plank Jacks (They’re done in Plank, so they’re an Ab exercise, right?)
The Four Corners might just be YHC’s favorite COP, especially Prostitute Style!
Great to have Doolittle there working shoulder to shoulder with YHC.
Lots to Pray for!
SYITG
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Pre VQ Pull-ups
3 Savages met up at the jungle gym at Ecoff Elementary for some Pull ups, with a side of Dips. We Pulled ourselves up and dipped to new lows. A great time was had, and we later endured the wrath of Doolittle’s VQ.
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Pre B Day Pull-ups
3 HIM came together at the jungle gym at Ecoff Elementary for the usual Extra Credit Pull Up and Dip training session. There were band assisted pull ups, chin ups, corn cob pull ups, jerkins, dips, among other things. All PAX involved we’re stronger for being there. And they would receive the reward in a Pool Boy Bday Beatdown, that would include 90 Thrusters.
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Pull Ups are Back!
4 Over Achievers joined up at the jungle gym at Ecoff Elementary for the first Extra Credit session in several weeks. But Pull Ups are back and here to stay. There were some pull ups, pull up negatives, some jerkins, some dips, and some incline merkins. But a good time was had.
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Thunderstruck by a Total Eclipse of the Heart before it was Raining Tacos
5 Bermuda Boys came to Goyne Park to enjoy a Cindy, EMOM timer free, Non Iron PAX workout! However, if anyone thought it going to be a Broga Session, they would be sorely mistaken. The temps were cool and the PAX were ready to go at 530.
Warmarama
Mosey to the basketball court for the standard warmarama
SSH, Ukrainian Soldiers, Imperial Walkers, Nancy Kerrigan’s, LBCs. Plank for core principles, mission, and credo
The Thang
COP 1 Songorama 1 Thunderstruck
WW2s or other Ab exercise, with 1 Side Straddle Hop on every Thunder
COP 2 Suicides
Run to Quarter, Half, 3 Quarter, and Full, and perform 20 penguins
10 merkins every time touching the baseline
Repeato in Reverse
Mosey back towards the parking lot through Pole Alley
10 Polesmokers, and 20 Pole Dancers
Mosey to the yoga mat
COP 3 Songorama 2 Total Eclipse of the Heart
Mountain Climbers, or Plank Jacks Turn Around on every “Turn Around” and do American Hammers or WW2s
COP 4 Ring of Fire Legs Edition
Double Clutch Stiletto Squats, Calf Raises, Lunges, Step Ups
COP 5 Songorama 3 It’s Raining Tacos
Hold Plank, 1 Merkin every time the word “Taco” is sung
Stretch for 1 minute
Names, and Numbers
Great job by the PAX this morning! Songoramas are Fun!
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Starting A New Tradition?
1 soon to be Ultramarathoner, and another running enthusiast met up at Dogpile, each with a specific number of miles in mind. Boberry, in the peak of training for his 8 hour race, was looking at a daunting 20 miles for the day. While YHC, decided on the way to the AO, that he was going to try and get in Eleven miles, in honor of F3RVA’s Eleven Year Anniversary.
Boberry set the route for two 5 mile loops, mixing a little trail and some laps around Maymont and Byrd Parks. YHC added an out and back to Carytown to get in the eleventh mile.
As always, great to catch up with Boberry and get some miles in with him. YHC went on to the convergence and Boberry marched on for his miles, though he had to get several in closer to home. Great determination to get those miles done!
YHC was grateful for F3 this morning. Wish he would have thought of doing the eleven miles sooner. Maybe some other PAX would have joined in. Maybe next year we can go for Twelve!
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Epic Eleven do Epic Elevens
Eleven men showed up for a beautiful Saturday morning at Rockwood Park. Temps were cool and perfect for a beatdown to kickoff another fall football weekend.
Promptly at 7, the Eleven PAX moseyed their way to the basketball court for the standard warmarama.
1st COP
Suicides Walking Lunges forward
10 merkins
Bernie back
Repeat with Broad jumps
15 werkins
Bernie back
2nd COP
Indigenous People
Lunge Walk, PAX in the back does 3 burpees and runs to the front until PAX gets to the big parking lot.
3rd COP
Ab 4 Corners Prostitute Style
20 LBCs
40 Oblique LBCs
60 Flutter kicks single count
80 heels to heaven
Mosey to the snack shack for wall sits and review 5 core principles, mission, and credo.
4th COP
Triple Check
Balls to the wall
step ups
run down the steps, around and back up
Mosey past the flag, onto the grass for a new version of Elevens with ZERO RUNNING involved. This was a favorite of some of the PAX.
5th COP
Elevens without Running
Hand Release Merkins and knee slap jumps
Mosey back to the parking lot and do toe taps for almost 2 minutes until time.
Great push by the PAX. Great to meet Bravo who was out for his second time after getting named at Alamo this week. Proud Q moment when I was able to slow down the front runners with the No Running Elevens.
Fall Social at Casa de L Woods at 3 pm today!
Lots to pray for, both at home and all over our country.
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Monday Graveyard
zombies met up at Swift Creek Middle to go on the road for some easy miles. This week’s IPC was already a speed workout, so no speed work this week, and no need to double up on Thursday. Always great to catch up with Boberry!