Author: Mustang

  • My Alabama prom date and her one legged twin sisters

    Three men joined forces on a quiet cool morning for a self-inflicted beatdown at the ‘ol Creek. A short mosey from the side parking lot to the school’s admin office entrance and the party commenced. 

    The beatdown began with a COP involving full body stretches and limbering. We continued with merkins, arm circles, helicopters, imperial walkers, Ukrainian soldiers, cherry pickers and another set of merkins. 

    We then tore through a gut buster with exercises as follows: LBCs, flutter kicks, LBCs, vertical scissors, LBCs, horizontal scissors, LBCs, full extension crunches, LBCs, Alabama prom dates, LBCs, one legged Alabama prom dates left, LBCs, one legged Alabama prom dates right, LBCs. 

    We then moseyed to the basketball court on the opposite side of the school building for a four corners as follows: 20 merkins OYO, 20 squats OYO, 20 merkins OYO, 20 squats OYO with Bernie Sanders in between each set. Rinse and repeat three times. 

    We moseyed to the back playground for a Dora that went as follows: the timer was a sprint to the opposite site of the school building. The other two exercises were static hangs from the modified monkey bars and calf raises. We performed three rotations. 

    We then moseyed to the point of entry at the side parking lot. Another set of merkins for a total of 180  (with BooBoo earning some extra credit making his total 200) and some stretches ended the beatdown. 

    Namarama, numberama, COT, and BooBoo took us out. 

  • Triple Triple Buster

    Three men showed up for a triple triple check on the hallowed grounds of the Atlee HS parking lot mixed in with a few other pain and gain exercises. We moseyed from the front parking lot to the cafeteria entrance of Atlee HS for a COP involving arm circles, helicopters, imperial walkers, Ukrainian soldiers, Don Quixotes, copperhead squats, and cherry pickers. We then commenced our first triple check as follows:

    IC merkins, IC calf raises x3, 30 second wall sit

    IC merkins, IC calf raises x3, 45 second wall sit

    IC merking, IC calf raises x3, 1 minute wall sit

    We then moseyed to the beginning of the front sidewalk of Atlee HS for our second triple check which went as follows:

    Lunges 1/3 of the way, IC copperhead squats, IC calf raises x3

    Lunges another 1/3 of the sidewalk, IC copperhead squats, IC calf raises x3

    Lunges the final third of the sidewalk, IC copperhead squats, IC calf raises x3

    At the end of the sidewalk, we arrived at the bus loop to perform our third triple check which went as follows:

    20 OYO merkins, 20 OYO LBCs, brisk mosey around the outer bus loop on the sidewalk. Rinse and repeat three times. 

    We then performed an Indian run back to the front parking lot of Atlee HS and performed a gut buster that went as follows: LBCs, full extension crunches, LBCS, Jane Fondas, LBCS, flutter kicks, LBCs, vertical scissor kicks, horizontal scissor kicks, LBCs. Recover. 

    Some totals for the morning beatdown: 120 merkins, 180 calf raises, 100 copperhead squats, 260 crunches

    Namarama, numberama, COT, Q saw us out.

  • Saturday Morning Wild Kingdom

    A bit of a chilly breezy morning brought out two runners and a solo bootcamper. The two runners showed up extra early to put in far more miles than the bootcamper could even consider running. The bootcamper forewent the COP for some quick simple stretches. The personal bootcamp went as follows:

    Mosey from the Atlee front parking lot to the bus loop between Chickahominy MS and Atlee HS. Merkins and LBCs followed by a brisk run around the bus loop. Rinse and repeat 5 times. Lunges across the sidewalk back to the Atlee front parking lot followed, interrupted three times with ankle touch deep squats and calf raises. The fun continued with a 1.5 mile jog and merkins at each speed bump (10). For the morning: 250 merkins, 200 LBCs, 200 calf raises, 100 squats, 75 lunges each side. 

    Somewhere along the way, a Speakeasy sighting occurred. The elusive wild creature was deep in his natural habitat jogging around for what this Q can only assume was 1,000 miles. There was also an Opus-on-the-loose sighting, crushing pavement underfoot without mercy.

    Legend has it, Speakeasy is still out there making the globe spin with each step. Opus returned from pounding out 8 miles and a mini COT happened at the point of entry at the Atlee front parking lot. 

    Namarama, numberama, COT, Opus saw us out. 

  • Fart Boxes Almost Prevail

    A slight chill in the air brought out two bootcampers while fart boxes trapped most of the rest of our F3 M’Ville bros. The beatdown went as follows:

    Karate style stretches and limbering followed by arm circles, helicopters, Don Quixotes, imperial walkers, Ukrainian soldiers, merkins, and LBCs started the beatdown. We then did 30 sec wall sit, merkins, and calf raises. Next came 45 sec wall sit, merkins, and calf raises. A third round included 1 minute wall sit, merkins, and calf raises. We then moseyed to the front parking lot to perform a triple check as follows: merkins, copperhead squats, mosey around the front parking lot. Rinse and repeat three times. Final mosey to the side parking lot brought us to a gut buster that went as follows: LBCS, flutter kicks, LBCs, scissor kicks, LBCs, full extension crunches, LBCs, Jane fondas, LBCs. Recover, stretches to end the beatdown. 

    Namarama, numberama, COT, Q saw us out. 

  • Flash and Speed


    Two runners showed up extra early on this chilly willy morning to go streaking like lightning around DaVille.

    The rest of us showed up at the usual time for a beatdown and moseyed to the cafeteria entrance which included some straight moseying, karaokes, and Berni Sanders. 

    COP: In cadence: SSH, arm circles, helicopters, Don Quixotes, imperial walkers, cherry pickers. Full body Karate limbering and stretching. 

    We then moseyed to the speed bumps and crushed the Century Mile: 10 LBCs, 10 merkins, 10 LBCs, 10 squats, 10 LBCs, 10 calf raises, 10 LBCs, 10 two count lunges, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat to each speed bump x10.

    We then brisk moseyed back to the parking lot where we started, to finish off the mile. Cool down included some stretches. 

    The speedsters used the Speed Force to run 8 miles and rejoin the rest of the PAX for name-arama, numberama, announcements, and COT.

    Opus took us out. The PAX F2’d at The Local Cup afterward.

  • Always Two There Are. No More, No Less

    It appears only two M’villers survived last night’s pseudo-Hot Ones chicken wings challenge F2 at PBR Mechanicsville.

    COP: helicopters, arm circles, imperial walkers, Don Quixotes, cherry pickers

    Thang: a gut buster with LBC‘s, Alabama prom, dates, static leg extensions, repeat three times. A mosey followed by a triple check of Merkins, squats, calf raises, mosey around the block for a timer. Another mosey to front parking lot for a two person Demi Dora 50 Merkins 100 LBCs, 150 squats, mosey in between to three islands.

    Hot potato Q to Opus:

    11’s with Modified Wall Merkins and jump squats. Lunges in between.

    Mosey to closing stretches

    Name-arama, numberama, announcements, COT Opus took us out.

  • The Dynamic Duo Meets the Archeologists

    COP

    Warm ups at cafeteria entrance with in cadence SSHs, arm circles, copperhead squats, calf raises, helicopters

    Moseyed to the parking lot for: bear crawl to each parking spot lot line with ascending burpees to ten at each line. Return to starting point with lunges to each line and ascending squats to ten at each line.

    Continued with a moderate one mile mosey.

    Upon return, we located some dry pavement near the building for a gut buster that included LBCs, heals to heaven, Alabama prom dates, full body extensions to heel touch crunches.

    Continued our fun with tricep dips at bench and bear crawl from first parking lot island to next followed by crab crawl to next island and mosey back to start as a timer. One round each.

    Finished off with a full body stretch and planing until the rest of the PAX aka runners joined back up.

    Runners came running with Sankara Stone in hand after escaping the Temple of Doom, or so I assume.

    Name-arama, numberama, announcements, COT, Opus closed us out.

  • DaPile Gets Invaded

    We opened up Saturday’s beatdown with a slow mosey to our (often) usual gathering point near Atlee high school’s cafeteria doors, but thought better of it since the entrance,  it seems, was being used for an influx of uber brains, for what appeared to be a science fair. I actually wished we could have crash the party to check out this action. It’s always fun seeing young super minds do what they do best, but I digress. We then moseyed to a less populated part of the parking lot and proceeded with a Karate-based full body stretching and limbering routine that included sets of helicopters, Don Quixotes, LBC‘s, and flutter kicks, we then moseyed to the basketball courts to begin a game of four corners as follows: 20 squats, 20 stationary lunges, 20 side straddle hops, and 20 Merkins while keeping up with Bernie Sanders in between stations. Five beasts crushed five rounds. We then moseyed to the bus loop side of Atlee high school, where we set up a five station beatdown as follows: Squats, bench step-ups, wall sit, and tricep dips with an outer bus loop trot as the timer and final station. After each man visited each station, we then did a Native American run, with a Burpee for extra credit, back to our starting point. Wait, kids our fun didn’t end there. We then proceeded to perform a gut buster with LBC’s, Alabama prom dates, vertical flutter kicks, horizontal flutter kicks, and some Jane Fonda leg lifts. We cooled down with some stretches and reunited with a couple of interval runners who I can only assume were running from a bank heist gone wrong. name-arama, numberama, announcements, and opus prayed us out.