Author: Dealer

WARMARAMA: Took a lap around bus loop with karaokes for late comers then moseyed to tennis courts for SSHs, merkins, stretches, and light abs.

Moseyed to turf field. 

COP 1: 

1st & 10

100 yard field marked at 10 yard increments. Perform 10 Burpees, 1 WW2 (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Burpees, 2 WW2s, sprint the remaining 80 yards. Recover jog back to the 30. Repeato until all 100 yards and 11’s have been completed.

Last Call started chirping that I might be on his $h!t list after that first lovely pearl. Ran 1 lap around the track indigenous people style. Then moseyed to a hill.

COP 2: 

Build a Beast Abs

Find a hill then:

• 5 scrunchy frogs, run up and back
• 5 scrunchy frogs, 10 hammers, run up and back
• 5 scrunchy frogs, 10 hammers, 15 flutters, run up and back
• 5 scrunchy frogs, 10 hammers, 15 flutters, 20 LBCS for extra credit. 

I thought Last Call was bringing me a heart ballon and discarded, used water bottle – both found in the HS parking lot – to let me know I was not on his $h!t list but instead he brushed past me on the way to throw them out. 

Hit some tooth fairies on the steps as we made our way back to the flag. Saw an empty wall and stopped to say hi. 

COP 3:

Wall Work

20 milkers + 5 Tyson push ups + 5 donkey kicks then break

20 Muhammad Ali’s + 6 Tyson push ups + 6 donkey kicks then break

20 hoe downs + 7 Tyson push ups + 7 donkey kicks then break

ANNOUNCEMENTS:

I did not make Last Call’s $h!t list because I “slowseyed” the workout towards the end. Yacht Rock at Twin Team next Friday!

PRAYERS: 14 years of marriage for Dealer. For collective will to be better men in all relationships.

Today is Scram’s 67th trip around the sun. We had a smokefest to celebrate to make him earn those lunch beers today.

WARMARAMA: Mosey to far bus loop for SSHs, helicopters, dead man hangs, merkins, and WWIIs.

Mosey to football field through “Machismo’s Gate.”

COP 1: The Snake

Start on corner of the field where goal line and sideline meet. Run along the goal line to opposite sideline. Run up sideline to 5-yard line, then run along 5-yard line to opposite sideline. Run up sideline to 10-yard line then drop for 10 merkins. Run along 10-yard line to opposite sideline, up sideline, back across 15-yard line, up sideline to 20 then drop for 20 merkins. Repeat – 30 merkins at 30-yard line, 40 mountain climbers at 40-yard line, 50 mountain climbers at 50-yard line. 

Man Killers was the half time show, not Janet Jackson’s breast. Tried my best to channel Doozy’s easy count when leading Man Killers but lost my breath. Descending snake with mountain climbers at 50- and 40-yard lines then flutters at 30-, 20-, and 10-yard lines.

Mosey to bottom parking lot.

COP 2: 11s

1 squat at bottom of hill. Run up then hit 10 carolina dry docks at the top. Slowsey down. 2 squats at bottom, run up, 9 dry docks at the top. Repeato all the way to 10 and 1.

Mosey back to flag.

ANNOUNCEMENTS: Century Classic on 5/2-5/3. SIGN UP for a team. 

PRAYERS: For Scram’s 67th year on earth. He is a bad ass pushing every day to be more physically fit and mentally awake – an example for all of us to follow.

For L Woods and his wife that they get good news. 

For all the PAX making travel memories with their Ms and 2.0s this spring break. May come home safely. 

WARMARAMA: Mosey to far bus loop for SSHs, helicopters, dead man hangs, cherry pickers, merkins, and American Hammers, and Alabama prom dates

Mosey to parking full of broken glass and needles. 

COP 1: The Zoo – Find a parking lot. 1) Crawl Bear across and do 20 merkins with both feet on the curb. 2) Crab Walk across and do 15 merkins with your right hand and foot on the curb. 3)Bear Crawl across and do 20 merkins with both hands on the curb. 4) Murder Gorilla across and do 15 merkins with your left hand and foot on the curb.

Mosey to soggy, wet field. 

COP 2:  The BEAST – 6 exercises, performing 6 reps at 6 stops. Burpees, Lunges (two count), Imperial Squat Walkers, Merkins, Plank Jacks, Squats. YHC did not make the PAX lay in the mud. You’re welcome.

COP 3: Found a wall. Peoples Chair for 15 Muhammad Alis and 15 Donkey Kicks OYO. Round two was Peoples Chair for 20 milkers and 20 Donkey Kicks OYO. 

Mosey back to flag for some Peter Parkers.

ANNOUNCEMENTS: Chilli Cookoff at L Woods 3/22. See Slack for deets. 

PRAYERS: For brothers getting laid off who have tuition, mortgages, 2.0s, Ms, car payments, and other responsibilities for which they are responsible. Let’s help how we can and recognize the human toll. 

WARMARAMA: Mosey to bus loop for butt kickers, high knees, karaokes, SSHs, helicopters, dead man hangs, cherry pickers, merkins, and LBCs. 

Mosey to handicap ramp for Jerkin Gym.

COP 1: Jerkin Gym – Line up at ramp single file. Each man takes a section. 5 jerkins then 5 dips OYO. Leapfrog to next open slot. Repeat all the way down. 

Mosey to parking lot.

COP 2: 7 of Diamonds – Performed on a large diamond/square). For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey in between corners. Each round, increase by 7 reps with a different exercise each round rounds 1-4. Decrease by 7 reps for rounds 5-7. 

• Rd. 1: 7 burpees
• Rd. 2: 14 WW1s
• Rd. 3: 21 squats
• Rd. 4: 28 plank jacks
• Rd. 5: 21 LBCs
• Rd. 6: 14 calf raises
• Rd. 7: 7 mericans

Mosey back to flag and finish with 7 burpees to get Salt Lick to an even 110 for the day. 

ANNOUNCEMENTS: Ruck this Sunday. Frozen Triangle next weekend. 

PRAYERS: For F3 brothers who continually step in and Q and set the example. For individual initiative to get up and go. For dudes on IR showing up and doing what they can. 

HOT Potato Q all the way.

Machismo warmed us up with some slow dawg DQs and some arm circles much to Last Calls’s delight.

I’m really invested here writing this.

Then Machismo made us do various movements between light poles all the way down the hill including high knees, butt kicks, Bernies, murder gorillas, crab walks, lunges, you name it.

Then Belay made us run to light posts, Bernie back one, and hit some Mercans all the way back up the hill.

Then I had the last 5 minutes which is how I got stuck with writing this. Made the dudes run and hit abs. Nuff said.

Prayed for our health, others dealing with physical, spiritual, or mental health issues, prayed for our care takers. Appreciated the men and the work today. Last Call and Scram want to run more next time.

WARMARAMA: Mosey to bus loop for warms that included helicopters, dead man hangs, cherry pickers, mountain climbers, merkins, sprinkling of broga, and some LBCs. 

Mosey down the hill to cul de sac behind turf field. Stop halfway down and hit mountain climbers in cadence. Recover.

After arriving at cul de sac, hit more mountain climbers in cadence. 

COP 1: Starting in the cul de sac and moving uphill, stop at each street light and perform a letter of BLIMPS going up by 10 reps each time:

B.L.I.M.P.S

• B – Burpees 10x
• L – Lunges 20x (single count)
• I – Imperial Walkers 30x
• M – Merkins (no cheat) 40x
• P – Plank Jacks 50x
• S – Squats 60x

Recover. Another set of mountain climbers in cadence. The hardest (physical) part of GTE 47 for me was the combo bear crawl and mountain climbers with rucksack on our first cadre Flight Nurse pushed us through. He smoked us on those exercises for 90 minutes before we even left Forest Hill Park. Today’s mountain climbers were in honor of my GTE brothers. 

Mosey to ramp for Jerkin Gym.

COP 2: Line up at handicap ramp single file for Jerkin Gym. Each man takes a section. 7 jerkins then 7 dips OYO. Leapfrog to next open slot. Repeat all the way up. Dropped to 5 reps a piece halfway up. 

Mosey up to bus loop for another round of mountain climbers I cadence. 

COP 3: Perform a set of exercises, then run a lap around the bus loop for Dirty 100:

• 100 SSHs, run a lap
• 90 2x Flutter Kicks, run a lap
• 80 Squats, run a lap
• 70 LBCs, run a lap
• 60 2x Mtn Climbers, run a lap
• 50 Lunges

Mosey BTTF for 30 seconds of mountain climbers. 

ANNOUNCEMENTS: Honor our fallen soldiers by doing Murph at Rock n Roll on Saturday at 0700. Hit Tredegar Iron Works (Belle Isle parking lot) on Monday at 0700 for convergence. 

PRAYERS: For graduates this weekend, for those traveling / coming home for the holiday, for lighter times at work, for our fallen soldiers. USA

11 country boys rolled up to the Forge Truck Stop to show off their lift kits and knobby mud tires treads. A few showed up in cars but expressed they’d be trading them in for pickups this weekend. 

WARMERAMA: Mosey to bus loop and circle up. YHC led PAX through SSHs, Dead Man Hangs, Cherry pickers, ‘Mericans, planks, LBCs…

COP #1: The BEAST – 6 exercises, performing 6 reps at 6 stops on the football field). Start at goal line, sprint to 25yd line and do 6 reps, then to 50yd line and do 6 reps, then to 25yd line in other side of field and do 6 reps, then turn around and come back making each stop. Hold Plank until six is in. Exercises: Rd. 1 – Merkins; Rd. 2 – WWIs; Rd. 3 – Walking lunges; ; Rd. 4 – Burpees; Rd. 5 – American Hammers; Rd. 6 – Jump squats

Mosey to wall for a minute of People’s Chair. 

COP #2: Build a Beast – Find a hill then: 5 Burpees, run up and back; 5 Burpees, 5 Scrunchy Frogs, run up and back; 5 Burpees, 5 Scrunchy Frogs, 10 Ball Dippers

COP #3: Sprint for the Stars and Stripes – 75% sprint across parking lot to flag. Drop for 10 Americans at flag. Jog back to start line; 100% sprint across parking lot to flag. Drop for 10 Shoulder Tap Pushups

Circle up for plank and 10-count of Mountain Climbers in cadence. MOSEY BTTF

COT: Counterama #11; Namerama; Announcerama; YHC took PAX out in prayer

NMS: Good crowd today. Inspiring to see so many men pushing themselves to be better. Glad to welcome FNG TIN MAN into our fold. 

ANNOUNCEMENTS: Register for GrowRuck. Practice on Saturday at 06:00 before Rock n Roll. Or on Sunday at 06:00 at Forest Hill Park Stone House (ends 08:00). DTH will have a treat for those who show up on Sunday. 

PRAYERS: Prayers for Marie (Machismo’s friend) and anyone/anything else we were thinking about this morning but did verbalize.

8 studs hit some track work for the win in the balmy spring weather. 

WARMERAMA:

Mosey to turf field and circle up on 50 yard line. YHC led PAX through SSHs, Dead Man Hangs, Cherry pickers, ‘Mericans, planks, LBCs, and a smidgen of Broga to tickle Last Call’s fancy. 

COP #1 (and only)

Affectionately called “Don’t Let Doozy Lap Ya,” all but one of us (shout out to DTH) succumbed. 

Perform a set of exercises, then run a loop around the track.

• 100 LBCs, 10 burpees, run a lap
• 90 Flutter Kicks, 9 burpees, run a lap
• 80 Mountain Climbers, 8 burpees, run a lap
• 70 Freddie Mercurys, 7 burpees, run a lap
• 60 American Hammers, 6 burpees, run a lap
• 50 Scrunchy Frogs, 5 burpees, run a lap
• 40 WW2s, 4 burpees, run a lap
• 30 Rosalitas, 3 burpees, run a lap
• 20 WWIs, 2 burpees, run a lap
• 10 Plank Jacks, 1 burpee, run a lap

MOSEY BTTF

Stayed tight as a group since workout was a lot of you v. you.

COT

Counterama #8, Namerama, Announcerama, YHC took PAX out in prayer

NMS

Enjoyed the opportunity to lead you boys this morning. It was a good you v. you fight so keep that drive alive by showing up to F3. 

ANNOUNCEMENTS

Register for GrowRuck. And, attend a weekly ruck: Wednesdays 0530 at Huguenot Flatwater; Saturdays 0600 before Rock n Roll; Sundays (missing details).

PRAYERS

Prayers for DTH and Machismo’s travels, Last Call’s son, NTB’s growing fam, and anyone/anything else we were thinking about this morning but did verbalize. 

11 scouts warmed the 24 degree air with exercise and mumble chatter.

WARMUP: Mosey down hill for warmup. Side straddle hops, DQs, cherry pickers dead man hangs, planks, and some mericans. Run back up hill but stop at each light to perform B.L.I.M.P.S. Street light #1: B – burpees x15. Street light #2: L – lunges x 20. So on and so forth:

B.L.I.M.P.S

• B – Burpees 15x
• L – Lunges 20x (single count)
• I – Imperial Walkers 25x
• M – Merkins (no cheat) 30x
• P – Plank Jacks 35x
• S – Squats 40x

JERKIN GYM: Stop at handicap ramp/jerkin gym after 1 round. Line up single file; each man takes a section. 10 jerkins then 10 dips OYO. Leapfrog to next open slot. Repeat all the way up.

Mosey.  

FOUR CORNERS WITH HILLS: Prostitute style. Corner 1 – 10 mericans. Corner 2 – 20 squats. Corner 3 – 30 American hammers. Corner 4 – 40 monkey humpers. 

End with B.L.I.M.P.S. x5 reps at each street light back to flag. Hold plank 6” off ground for 1.5 minutes. 

Pray for Richard. Pray for us. Show up when you are needed.