On an especially cold and windy morning 3 men met for some running. We found some hills. Hill repeats on Mt Pisgah and Mt Midlo with timed efforts, recovery, and specific areas to work on. Everyone crushed it! Good mumble chatter that day about kids and Pokémon life lessons.
Author: BoBerry
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Lay down next to my dumbbells
fabulously 70 and sunny this morning. According to the people getting the best parking spots. This is how it went down. Indegeninous ppl run w 5 merkins
Warm up / stretch with Jazzercise for Nancy’s return to the gloom following surgery.
The countdown:
Squirrels (squat/curl)
Push press (each side)
Lawn mower pulls (each side)
Reverse lunge w hold (each side)
Nolan Ryan
X5 count down all the way to one
Triple check
Flutters w coupon
Ww2 w coupon
Dora
50 man maker merkins
100 American swingers
150 goblet squats
Mini broga cool down
Numbers, names, announcements, Hermie took us out
Announcement
Lunch on Thursday at Brickhouse. Their bacon slaps.
QSOURCE preruck from Sot at 5am tomorrow
NMM
Awesome to see the growth of this AO! Greta mumble chatter. Have a great one fellers.
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Maybe he works at Hewlett Packard?
Five me awoke and headed to The Old Hundred to see what HP had in store for us. Mystery solved, rotating Q with Oyster on warmerama, Bullseye on a circuit, Rosetta with shot put, walking curls, and a triple check, Mudslide with another triple check. Names, announcements, Oyster took us out.
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Welcome to the dead zone
8 PAX beat the fart sack today to throw around various weighted objects. According to the early bird waiting for school to start. This is what may or may not have occurred.
Mosey around the school. This building seems to be some sort of rhomboid ish shape with an extra side.
warmerama to loosen up.
now for the kettle bell action:
Lawnmower pulls 10 each hand
Goblet squats x20
Nolan Ryan’s 10 each hand (fist)
Skull crushers x20
Chest presses x20
Ww2s x20
Say anything squats x20
American swingers x20
Halos x10 each direction
Allen iversons x20
Around the world x10 each direction
Sprint to edge of parking lot, dodge the black ice, mosey back
repeat the whole series
broga and a few bonus weighted work to finish out the time.
numbers, names, YHC took us out.
announcements
-PAX lunch Thursday at 1130am at Chicken Fiesta ?
NMM
Name comes from the lack of cell service that led to a lack of tunes. YHC will download the playlist next time. Until next time!
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I love the 90s!
9 men stayed south of the James so as not to pay any tolls. The toll was paid in sweat however by the PAX that morn.
Started with a short mosey to retrieve some coupons from the woods by the fields. Then return to the basketball courts for some warmerama. Highlights included jazzercise, collard pickers, and hairy Rockettes.
The thanng
triple check! Partner 1 runs the loop around by the tennis courts and back. Partner 2 merkins. Partner 3 goblet squats with the coupon
then one round of suicedes on the basketball court.
round 2
a Dora! Partner up, as team complete 50 blockees, 100 squats with coupon, 200 chest presses with coupon. Timer runs length of court then Bernie’s back.
return the coupons
Just enough time for some 4 corners! 10 merkins, 20 WW2s, 30 ball dippers, 40 monkey humpers.
numbers, names, announcements, YHC took us out
nmm
Better late than never on this BB It wa great way to start the day. Tunes were a crowd pleaser for once with 90s rock on the jukebox.
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On a Tuesday
13 men met the day to post on the lush fields of NoToll. Today marked 8 years to the day that F3RVA planted its first shovel flag. With the 2014 jukebox in tow , this is how it went down:
Leave no man behind, and leave no man where you found him – indigenous people run with 2 burpees to pavilion
Warmerama
Merkin jacks 1-4, 2-8, 3-12, 4-16, 5-20, back down
wokrouts are held rain or shine outdoors. plenty of work in the wet fields.
Dora
100 pole smokers
200 dips
300 squatS
Run to side line , Bernie back
X marks the spot
20 merkins in middle
20 SSH
20 monkey jumpers
20 LBCs
20 jump squats
Each work out peer led in a rotating fashion we are not personal trainers. 5 MOM. numbers names, Snuff took us out. come out Saturday at 730 at Gridiron for 8 yr celebration with sit and sip later that day!
NMM
YHC is proud to call the PAX of F3RVA brothers. it has changed YHCs life for the better! love the mumble chatter that the tunes bring
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No Runners
With vacations, work trips, and illness there were no runners at SOT today! Or were there ? According to the bus driver doing a little wake and bake, it went down more or less like this:
Welcome and disclaimer first. Followed by a semi-Slaughter start with a Shake and Bake. 5 merkins then run to the front. Mosey around the school and down to the track.
Warm up with various exercises including Jazzercise, SSH, Reverse Scorpion Kicks, and Hairy Rockettes.
400 meters at 50%
Triple check by concession stand
Balls to wall
Run up hill
Peoples char
400 meters at 75%
11s up and down the bleacher stairsCopperhead squats
Merkins
Cossack dips
30 in cadence
400 meters at 100
BTTFNumbers, Names, Announcements, YHC took us out. prayers for PAX out for various reasons. reminder that The Crucible is happening on Saturdays at 730 going forward!
NMM
Enjoyed getting some running in. Great job on pushing everyone! Cossack dips were added after consulting the Exicon, that will be returning again for sure. Thx for the opportunity to lead.
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All Together Now
On a fine morning, south of the james, 8 High Impact Men got together in an effort to get better, the be more Prepared. According to the gentleman coming out of the woods that may or may not have been Bullseye….. this is alleged to have transpired.
Start out of the gate with an Indigenous People Run AKA Shake N Bake with one burpee and run to the front all the way to the pavilion, each PAX going twice. Circle up for disclaimer, and F3 Mission: “to plant, grow and serve small workout groups for men for the invigoration of male community leadership“
COP
Invisible jump rope
Dead man hang
Jazzercise
Hairy Rockettes
Collard pickers
Scorpion kicks
Pretzel twists
next up the Quarter Pounder
25 HRM
50 squats
75 American hammer
100 LBC
number of reps = how many yards you run, Bernie Sanders back each round. Mosey to adjacent field for:
4 corners lady of the night style:
10 Carolina dry docks
20 WW2s
30 monkey jumpers
40 SSH
After some consternation we all got the proper amount of running and dry docks. Back to Pavillion for:
Mini Dora:
Partner up and complete:
50 Dips
75 Pole Smokers
100 LBCs
Then BTTF the way we came. Start as a group, end as a group. Names, Numbers, Fresh Prince took us out.
announcements:
Talk of a southside HDHH, details will be forthcoming.
Yesterday YHC was asked, “why are we doing this?” The answer given was ”to prepare for life” YHC still feels this is appropriate for F3. We are preparing ourselves to be better fathers, brothers, friends, bosses etc.
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Changing up breakfast
Two regulars and a formerly regular attendee of Breakfast Club met at woke-biscuit. Plan for the Q was a slightly different route for the pre-run. After making sure we had gloves and keys we were off!
The route:
Robinson South, take a left on W Cary St., then take a right on Addison, take Addison until it ends, take the footbridge over 195, next left onto Addison, when it ends take a left on Lake Dr., the take the homestretch as per usual.
On the way back we took the quickest route across the fields.
Nnumbers, names, Hitch took us out.
NMM
It was a fun challenge to hit up Dogpile and Breakfast Club after long hiatus. Great to catch up with Hutton and Hitch!
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Just say no… to cool springs
YHC arrived at the land of tomatoes with 4 minutes to spare. seeing 2 empty cars and no PAX, there was concern this might be a solo run, north of the river and north of the wall. Lo and behold 3 PAX rolled in hot and we left right on time.
planned route:
Take loop behind clubhouse
Follow path onto Lyndon circle
At end go right onto oakham Dr
At end take left onto Colvincrest dr
Take 2nd Left onto hughesland rd
1st right onto Codygrove Dr
At end go right on carywood Ct
At end take path on left, turns into Blakenridge Ave
Stay on for awhile, then left on Cool spring
At end go right on Atlee rd
3rd left on Halifax green
Long way to left on hunters crest ln
At end left on Janeway
Next right on Giles spring Ter
At end take path
When path ends take a left on Dewitt
At end, take left onto Atlee station rd
At end take a righ into Atlee rd
Take second left onto Combs rd
Unfortunately YHC was not aware the cool springs is not a runner friendly road. Thankfully, the locals knew better, and we audibled for the rest of the route. Still got in about 5 miles which was the most Tomato Run has done in awhile. Great job fellas!
We also had a runner, a rucker, and a runner who areived just after the start.
Numbers, names, Corned Beef took us out. Announcements: The Bridge, join slack, especially the leadership channel, join the Monday 7pm zoom call.
NMM
Great to see PAX YHC does not see often and some not seen before!