Can you play Ultimate Frisbee with 9 players. You bet!! Clear Eyes, Full Hearts, Can’t Lose. Let’s Go!!!!
Warmarama: Mosey to blacktop, SSH, Copper head Squats, Imperial Walkers, Cherry Pickers, DQ, LBC, Inverted Scorpion Kicks, Pencil Roll, Merkins, Pencil Roll.
The Thang:
Team1: Splinter, Hitchhiker, Anthrax, Handshake, Shakedown (floater).
Team2: Snuff, Limey, Senor Frogs, Oyster, Shakedown (2nd half)
Tight field, more running, lots of turnovers. We left it all on the field…
Oyster
7 fully awake, no headlamps, wondering if they should bring sunglasses, questioning if they need a map—where are you going? HIMs joined forces for the 1800-hour workout. This isn’t even a sunset workout.
Warmarama: Mosey a bit off campus to check out how far the power lines go. Far enough!! Circle up, SSH, Helicopters, Copper Head Squats, Helicopters, Merkins, LBC, WWII. (DTH spidey sense went off, left to go find a couple of stragglers who had no idea there was an off campus)…
Triple Check 1:
Run to the pole and back
Squats
Heals to Heaven
x3
Mosey back to the Parking Lot.
Eye of the Storm
5 Burpees
Corner1: Merkins x20
5 Burpees
Corner2: Squats x20
5 Burpees
Corner3: WWII x20
5 Burpees
Corner4: SSH x 40
5 Burpees
Mosey back to the Power Lines
Triple Check 2:
Run to the Pole and back
WWII
Flutter Kicks
x3
Mosey back to the Parking Lot
4 Corners – Prostitute Style
Corner1: Carolina Dry Dock x20
Corner2: Toe Taps x20
Corner3: Jump Squats
Corner4: Shoulder Taps
BTTF
Numberama: Namerama
Announcements
YHC took us out
Moleskin: YHC changed into his F3 attire at work. As expected, there were questions: “Where are you going?”, “It’s raining”, “You’re working out outside in this heat?”, “You’re crazy.” Then there’s the traffic, the sun, and the humidity. A thousand excuses to come up with by 6:00pm on why I can’t make it. But if you conquer all that, you’ll be wonderfully surprised to find a great AO and some of the best F3 guys around. Great to meet Slider, Banksy, G Force and Birdman. Well done today boys.
Oyster
7 High Impact Men ready for the day. Ready for some Burpees, Ready for this sun to rise. Where you at Sun? Let’s go!!!
Warmarama: Mosey to the back parking lot, SSH, Arm Circles, DQ, Cherry Pickers, Merkins, LBC, Flutter Kicks.
The Thang:
Round 1 – Eye of the Storm – Chester edition
5 Burpees
Corner 1: KB Swings x 20**
5 Burpees
Corner 2: Heals to Heaven x 20
5 Burpees
Corner 3: KB Sumo Squats x 20**
5 Burpees
Corner 4: SSH x 40
5 Burpees
** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.
Round 2
5 Burpees
Corner 1: KB Swings x 20**
5 Burpees
Corner 2: Heals to Heaven x 20
5 Burpees
Corner 3: KB Sumo Squats x 20**
5 Burpees
Corner 4: SSH x 40
5 Burpees
** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.
Round 3
5 Burpees
Corner 1: KB Swings x 20**
5 Burpees
Corner 2: WWII x 20
5 Burpees
Corner 3: KB Sumo Squats x 20**
5 Burpees
Corner 4: SSH x 40
5 Burpees
** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.
Round 4: Triple Check
Run the loop
Flutter Kicks
Heals to Heaven
BTTF
Numberama: Namerama
Announcements
YHC took us out.
Moleskin: Things are just a bit different out in Chester. The temperature is 2 degrees higher; the humidity is 100% higher, and the sunrise is an hour later. The commute not so bad. Well done today, boys. YHC planned to use the football field but noticed the closed field sign. It’s nice of them to get this field in shape for us to use for a future beast.
Oyster
The three amigos put in some extra work this morning, right after Morning Wood and Rock & Roll. We headed to the courts to challenge Ethel and Frank in our off-the-books Pickleball training session!
Oyster / Paul (78 yrs old) (W) vs Nancy Lopez / Hardywood (L)
Notes: Paul asked multiple times if these guys have played before…
Oyster / Hardywood (W) vs Nancy Lopez / Kim (L)
Notes: It happened so fast, I forgot what happened.
Oyster / Hardywood (L) vs Nancy Lopez / Val (W)
Notes: Nancy/Val strategy was “when in doubt call the ball out”…. it worked. jk jk, Well done! Nancy was unstoppable this round.
Oyster / Hardywood (W) vs Ash / Kim (L)
Notes: Hardywood was locked in, played the kitchen, deadly serve, drove it home. They never had a chance.
NMS: If you don’t have a partner yet for the PB Tournament you better grab Nancy Lopez or Hardywood they have been working on their game and it shows!!
Oyster
14 of the baddest brothers of F3. Ready to conquer the day! We got 37 pieces of Flair. No Frisbees, No 1am, 2am, 3am, 4am or 5am start times. It’s 0700 and the Ghost Flag must be sleepin. Let’s go!
Warmarama: Mosey 2 laps around both parking lots.
The Thang: A piece of the CSAUP YHC completed in Florida for the 4th of July. Let’s Go!!
100 Merkins
100 LBC
100 Moroccan Night Clubs
100 Squats
100 Mtn. Climbers
100 Plank Jacks
100 Lunges
100 Overhead Claps
100 Dips
100 Flutter Kicks
100 Toe Taps
100 American Hammers
100 Shoulder Taps
100 High Knees
100 SSH
2 Laps around both Parking Lots
** Some of the PAX did straight 100 of each. Some did 4 rounds of 25each. Some did whatever version was needed to complete 100 of each exercise. Well done boys!
Ring of Fire x10: Merkins, Steven Seagal (ChuckNorris with gloves on), Wide Grips Merkins, Hand Release Merkins, Merkins, Shawn Watson, Merkins, Wide Merkins, Merkins, Hand Release Merkins, Merkins, Merkins, Chuck Norris, Wide Grip Merkins
Mary x10: LBC, Freddy Mercuries, American Hammers, Flutter Kicks, WWII, Heals to Heaven, Box Cutters, Rosalita’s, Flutter Kicks, LBC, American Hammers, WWII, 6inches
BTTF:
Namerama:Numberama:
Announcements:
Home Grown 1/2 – August 3rd – Robious Landing.
Ultimate Frisbee Tournament – August 6th at No Toll 6am (See slack for sign ups)
Pickleball Tournament – August 17th – Forest Hill Park 6am
Float the James — August 11 – see slack or reach out to Meatball
NMS: Not a whole lot of Mummble chatter this morning. But Rebel did ask why after seeing the list of 100 exercises. Maybe not a full on CSAUP but I agree it was Completely Stupid and Utterly Pointless but Rebel and the rest of us got it done! Glad to meet Kingpin, who traveled down range from Amelia this morning. Well done today boys. What was missing today: The CSAUP in Florida included a 100 yard no cheat Bear Crawl and 76 Burpees. For time we had to exclude that, maybe next time.
Oyster
3 stallions of F3, ready for the Morning Wood 5k. Lets gooo…
Warmarama: Start the Garmin
The Thang: House Party leads the way to the Trails. Hardywood scouts out an off the beaten path, it’ll work. 5k done, BTTF
NMS: YHC was low-key hoping to walk this thing as he didn’t get much sleep last night. But was instantly inspired when House Party and Hardywood rolled into the parking lot. That’s F3!! Thank you for the motivation!!
Oyster
8 magnificent kettlebell slingers (not swingers) of F3, pondering the big question for today; Should we have a CSAUP event between Circus Maximus, The Old Hundred and Mann Date? Hmmmmm..
Warmarama: Mosey around the circle, DQ, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, Cherry Pickers, Helicopters (again).
The Thang: more Tabata work, with a better soundtrack.
Round 1
1 Minute Work / 15 Seconds Rest (each exercise)
Swings
Curls
Lawn Mowers
Triceps
X 4 Rounds
Round 2
1 Minute Work / 15 Seconds Rest (each exercise)
Lunges
Calf Raises
Sumo Squats
Burpee / Run / Burpee
X 3 Rounds
BTTF:
Numberama:Namerama
Announcements: Pickleball, Ultimate Frisbee, Home Grown 1/2, The never-ending tour.
YHC Took us out.
NMS: Great to see Bodos out at Circus Maximus, this was his first time posting to the AO. I know right!!
Mumblechatter came in 60 second increments. Nice to throw some weights around (even though my KB was lightest). Well done boys!!
Oyster
8 runners, a rucker, and a run/walker walk into a bar. The bartender looks up and says, “Is this a relay or just a very confused workout?” womp womp womp
Warmarama: Let’s go!!!
The Thang: Laps around the school until time.
Numberama:Namerama
Announcements: See Slack – but also sign up for the PB tournament and the UF tournament.
YHC took us out.
NMS: Some good mumble chatter today, covering everything from cell phone policies at the school to “Can you believe my M gave me a concussion?” and “This baby has me up all night.” Well done today, boys. The humidity hits a little different in the ‘ville.
Oyster
Maybe 1 was hoping for Ultimate Frisbee, no one was hoping for the Eye of the Storm. Instead these 8 men of F3 got Linkin Park, Bleed it out on Repeat. You’re Welcome!!
Warmarama: Mosey around the Pickleball Courts, back to the parking lot, SSH, DQ, Hillbilly’s, Copperhead Squats, Arm Circles, Helicopters, Jazzersize, Merkins, LBC, Flutter Kicks, Freddy Mercuries. Mosey to the pavilion.
The Thang: Part 1 – Tabata w/ music
6 exercises – 1 minute on, 30 second rest:
1. Jump Squats: Music: Linkin Park – Bleed it out
2. Freddy Mercuries: Music: Linkin Park – Bleed it out
3. High Knees: Music: Linkin Park – Bleed it out
4. Plank Jacks: Music: Linkin Park – Bleed it out
5. Dips: Music: Linkin Park – Bleed it out
6. Mtn Climbers: Music: Linkin Park – Bleed it out
Part 2:
6 exercises – 1 minute on, 30 second rest:
1. Jump Squats: Music: Linkin Park – Bleed it out
2. Freddy Mercuries: Music: Linkin Park – Bleed it out
3. High Knees: Music: Linkin Park – Bleed it out
4. Plank Jacks: Music: Linkin Park – Bleed it out
5. Dips: Music: Linkin Park – Bleed it out
6. Mtn Climbers: Music: Linkin Park – Bleed it out
Part 3: Another group, were spying on these dad bods from the parking lot, we felt uncomfortable and decided to move to the bleachers. Which gave YHC enough time to fix the playlist on the Tabata App.
6 exercises – 1 minute on, 30 second rest:
1. Jump Squats: Music: Linkin Park / Jay Z – Numb
2. Freddy Mercuries: Music: Beastie Boys – Sabotage
3. High Knees: Music: Foo Fighters – Everlong
4. Plank Jacks: Music: Blur – Song 2
5. Bleacher Burpees: Music: Eminem – Lose yourself
6. Mtn Climbers: Music: Smashing Pumpkins – Bullet with Butterflies
Part 4: Mosey over to the Pickleball courts. A couple of the Pax tried to steal the Q but they left their Ghost Flag at home and YHC always carries his Reverse Uno Card wherever he goes!!! Nice Try!!
4 Corners:
20 Merkins
20 Squats
20 WWI
10 Merkins
Run it Back
20 WWI
20 Squats
20 Merkins
10 Burpees
Part5: Mosey to the Shed – Triple Check!!
1. Run to the end of the parking lot and back
2. SSH
3. Squats
x3
Part 6: Picnic Table Ring of Fire – your choice
10x Donkey Kicks
10x Step Ups
10x Derkins
10x Kick Outs
Back to the Flag
Numberama:Namerama
Announcements: Get on Slack!!
Home Grown Half
Ultimate Frisbee Tournament
Pickleball Tournament
Thursday Evenings – Kayaking the James
Much Much More…..
YHC took us out!!
NMS: Well done boys!! We did not tour GridIron today, Instead we opted for the Ground and Pound. I did hear this was the first for using the Pickleball Courts. Thanks for letting me lead! Coffeteria was great, with special guest Polly. WhiteSnake will play all your Linkin Park requests tonight indoors at Hardwood (Richmond). See you in Gloom!!!
Oyster
19 Ultimate Frisbee Warriors ready for wet socks and some unnecessary roughness. Let’s Go!!
Warmarama: Let’s mosey down to the field.
The Thang: Team Yellow vs Team OC/Fanta
Right from the start: MVP to Switch for having to guard Hermie. It went something like this:
Team Yellow with the W. Textbook game of short passes down the field.
Team OC/Fanta: How would you describe y’all defense?
Zone Defense: NO
Man to Man: NO
Did you have a Defense? Absolutely not, looking back that strategy may have backfired this time.
Thanks to Rudy and Switch for bringing Cones, Pennies and the light up Frisbee.
Welcome Fanta (Orange Crush 2.0). We hope to see you again before you are off to VA Tech next month.
Numberama: Namerama:
Announcements:
– See UpChucks Wdog post on 7/10/24 for a complete list of events
– See Slack as well
– Tournament Signs ups open for: Pickleball and Ultimate Frisbee
YHC took us.
Oyster