Author: Florence

  • Graveyard Shift OTB 10/31/22

    2 Ghouls celebrated Halloween by torturing themselves at 4:30 am with this beatdown :

    Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Apolo Ohno’s IC, 10 Baryshnikov Squats IC, 10 Merkins IC

    THE THANG :

    Start at center court of basketball court, squat all the way down as far as you can with your heels off the ground so your weight is on your toes, hop forward, step to the right, step to the left and continue this motion to the end of basketball court (YHC will call this exercise Dead Legs. Got it from a workout video)

    Line up on sideline. Dragon Walk to other sideline (This is basically a walking Peter Parker)

    Line up on sideline. Broad jump to other sideline. Do this 3 times.

    Mosey to concession stand

    Dora : Timer runs down the steps then Bernie Sanders up the grass hill. Exercises were 100 Merkins, 200 Australian Mountain climbers on the wall SINGLE COUNT, 300 LBC’s

    Mosey to the far side of Rockwood Park then down the side trail and into the paved forest trail. Stop at the workout station.

    6 Sets of 5 Pull Ups. Each set switch grip between pull ups and chin ups.

    Mosey BTTF

    Mary : 30 Flutters IC, 15 Doozy Style WWII’s IC (Cross your hands over your chest while doing a WWII. No help from your arms or neck. All abs baby), 60 LBC’s IC

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayers that Big Rig’s M doesn’t catch the cold he and his 2.0 just had. On going prayers for YHC’s MIL healing from diverticulitis.

    NMMS : The fart sack was strong this morning. YHC didn’t want to get up but glad I did. Thanks for the encouragement Big Rig.

  • October Murph & Twin Ruckers

    Honeymoon and Florence did the Murph : 1 mile run from BWES to JRHS with a lap around the track then continue to BWES playground. 10 sets of – 10 pull ups, 10 Merkins IC, 15 Squats IC. Reverso 1 mile run following same route.

    Doozy and Doublemint rucked around the hood and schools then met up with the Murph crew on our way back.

  • Dragon Ball Wood

    Two Saiyans ran down Snake Road to begin their Kaio-Ken training at King Kai’s. New power level was unlocked. Covered 2.5 miles before Doozy’s recurring leg/ab beatdown. Safe travels to House Party and Big Rig. Good luck to Mudslide doing Spartan. 

  • Graveyard Shift OTB 10/24/22

    4 Zombies of the Gloom searched for flesh to devour at Rockwood Park. The most flatulent of the Zombies scared away anyone from witnessing the following :

    Warmarama on basketball court : 15 SSH IC, 10 Don Q’s IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Broad jumps across basketball court to the other side and back

    Partner Up : Partner 1 lunges to the other side of basketball court and back while Partner 2 does Squats. Flap jack and repeato.

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Merkins. Flap jack and repeato until 100 Merkins completed.

    Run a lap around parking lot

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries. Flap jack and repeato until 150 reps DOUBLE COUNT completed.

    Run a lap around basketball court

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does rotating heel touches while on your Six (this ab exercise burns). Flap jack and repeato until 150 reps DOUBLE COUNT completed.

    Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries in seated/upright position. Flap jack and repeato until 150 reps DOUBLE COUNT completed.

    Partner Up : Partner 1 does 25 Overhead Press with Thor’s Hammer while Partner 2 does 50 Calf Raises while holding 2 kettlebells. Flap jack and Repeato. Do another set of the same thing but increase Overhead Press to 40 Reps and Calf Raises to 75 Reps.

    Grab a kettle bell and bring it to the grass

    While on your knees, 25 Overhead Press then 25 Bicep Curls

    Various plank positions and stretching

    Run a lap around parking lot

    Grab a kettle bell and rotate it around your neck to the other side and back in front of you. Reverso to the other side to complete 1 rep. Do this 10 times. (This was Mudslide’s exercise but can’t remember the name of it)

    Mosey to basketball court for a couple minutes of stretching

    DONE

    Numbers, Names, Chaplain took us out in prayer after COT

    Prayers for House Party and his M as they begin to take care of their granddaughters (donate if you have clothes size 2T up to 6T or other items they could use)

    Prayers for Florence’s MIL having diverticulitis

    NMMS : Big Rig texted Chaplain and YHC over the weekend saying he’d like to lead the Q this morning. He did a great job. YHC was particularly thankful for lots of exercises working on his scrawny forearm grip and chicken legs. Much needed. Since Graveyard Shift is an Off The Books workout, we will wait for Big Rig to do a proper VQ at an established AO then write his own BB. Mudslide provided the coupons this morning and when I say Thor’s hammer, I’m not exaggerating. They literally look exactly like Thor’s Hammer haha. Seize the day brothers!

  • Graveyard Shift OTB 10/17/22

    4 Atlantian Mermen swam around the puddles of Rockwood Park. The fox crossing the street observed the following :

    Warmarama : 20 SSH IC, 10

    Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    Mosey to parking lot behind playground

    Broad jump across parking lot to the other side then broad jump all the way back

    Partner Up for a Dora : 100 Merkins, 200 Squats, 300 LBC’s while Partner runs to far side of parking lot and back

    Mosey to concessions stand

    Quadruple Triple Check : 3 rounds of 4 exercises – Partner 1 runs to the far side of parking lot and back, Partner 2 does Dips on bench, Partner 3 does Balls to the Wall, Partner 4 does WWII’s

    Mosey to the far side of the park and into the forest trail side entrance all the way to the workout station

    1 minute interval rotations with each man at a different station : Pull Ups, Sit Ups on bench, Incline Merkins on bar, Leg Extensions on bench

    Mosey BTTF

    2 MOM : 1 minute of Flutters, 1 minute of WWII’s

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : This Thursday 10/20 Happy Hour at Veil Brewing Forest Hill location (arrive whenever you can. M’s and 2.0s welcome to join); Sat 10/29 F3 Blacksburg launch at 7 am; Sat 10/29 Shawn Hogan Memorial Beer Mile at 7

    PM (see Faceplant)

    NMMS : Pleasant surprise to see Boberry and Mudslide join us this morning. They just decided on their own to come out. I know it’s a big encouragement to Big Rig. Mudslide shared his Tough Mudder experience and showed us his scraped up legs. Sounded intense. Appreciate all of you and enjoyed this morning. Prayers for Chaplain recovering from a stomach bug. 

  • The Calm Before The Storm

    Big Rig and YHC hit the trails of Rockwood Park before Ponch’s VQ beatdown. Covered the usual 2.5 miles. Mumble chatter included high school athletics, favorite athletes, college football fandom, and NFL fandom.

  • Recovery Run from Karen Trauma

    Chaplain and YHC had a therapy session for the Morning Wood run today. YHC visited Monticello yesterday with the M and 2.0s and got yelled at by a lady in her 80s who was volunteering at the welcome center. Apparently strollers carrying babies don’t qualify for elevator usage to the main floor ticketing area. Who knew? Meanwhile, Chaplain’s M has been on him for needing to talk to his 2.0 Touchdown on not seeking out ”Karen gets owned” YouTube videos and refraining from talking about the term in front of his aunt who happens to be named Karen. 2.5 miles ran before DTH’s beatdown.

  • Daville Takeover Substi-Q : Who Ya Gonna Call?

    When a PAX is sick, and you need a Q, who you gonna call? Florence! 13 Bootcampers and 5 Runners showed up at Midlothian Middle expecting a Davillian to Q but they were yet again shocked by a surprise Florence Q two weeks in a row. I guess this is becoming a theme? Here’s what the joggers saw :

    Runners – Honeymoon, Don Draper, Tobit, Rosetta and Boberry got in 5 miles with some speed and pace work at Midlo High School.

    Bootcampers did the following –

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC

    THE THANG :

    Did a Fartlek with BLIMPS. Each stop we did a full set of BLIMPS (5 Burpees, 10 Lunges DOUBLE COUNT, 15 Imperial Walkers DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 Squats). Got in 7 rounds of BLIMPS before time expired.

    DONE

    Numbers, Names, YHC took us out in prayer after COT.

    Prayers for Opus who isn’t feeling well and was supposed to Q today.

    NMMS : YHC got a Slack message at 9 pm last night from Corned Beef asking for a Substi-Q. With it being that late, YHC wasn’t going to tell him to look for someone else. Maybe next week YHC will finally be able to get in a run at SOT? Who knows. Enjoyed some 2nd F coffeeteria afterwards with Duke, Honeymoon, POG, Belichick, Bullseye and Bobber at Great Harvest since school is off today for the 2.0’s.

  • Graveyard Shift OTB 10/3/22

    Big Rig, Chaplain and YHC rose from the dead and dragged our feet over to Rockwood at 4:30 am. Not even the usual eyes of the wild animals staring at us from the woods was seen this rainy, cold morning. Here’s what’s written in this horror story :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC, 15 Merkins IC

    THE THANG :

    Mosey to parking lot behind playground

    Broad Jump across parking lot to other side then broad jump all the way back

    Mosey to adjacent parking lot

    4 Corners using combined two parking lots : 25 Ball Dippers DOUBLE COUNT at Corner 1, 25 Merkins at Corner 2, 25 Big Boi Sit Ups at Corner 3, 25 Jump Squats at Corner 4

    Mosey to the far side of the park down the trail that connects to the forest. Stop at the workout station.

    Rotating 1 Minute Intervals of : Pull Ups, Leg Extensions on bench, Dips, Big Boi Sit Ups

    Mosey BTTF

    Triple Check : Partner 1 carries two 30 lb dumb bells from Big Rig’s truck to the end of the parking lot and back, Partner 2 does Merkins, Partner 3 does Jump Squats

    2 MOM : 1 minute of Flutters and 1 minute of WWII’s

    Broad Jump from Big Rig’s truck to the end of the parking lot and back

    DONE

    Numbers, Names, YHC took us out in prayer after COT

    Continue to pray for those impacted by Hurricane Ian. My hometown of Venice FL is a mess with home damage and fallen debris. North Port is flooded still. Further south Port Charlotte and Fort Myers are completely destroyed in some areas.

    NMMS : Emphasis today on getting YHC’s chicken legs stronger and working on grip strength. Went for form over reps. Enjoyed it brothers.

  • Murph & IPC Week 4 ”Death By Skinny Runner”

    3 Murph Bros and 3 Iron Bros attacked the day at Twin Team. Honeymoon, Marmaduke and Rosie did the Murph : run 1 mile from BWES down to JRHS, do a lap around Track then continue to playground. 10 sets of 10 pull ups, 10 Merkins IC, 15 Squats IC. Then reverso run back using the same path.

    Machismo, Judge and YHC did this for IPC Week 4 :

    1. 100 Gas Pumpers (Knees to Chest ab exercise)
    2. 50 Invisible Jump Rope
    3. 1 mile run
    4. 25 Hello Dollies 
    5. 25 Burpees
    6. 50 Invisible Jump Rope
    7. 400-meter run
    8. 25 Hand Release Merkins
    9. 25 V-Ups
    10. 50 invisible Jump Rope
    11. 400-meter run
    12. 25 Leg Raises
    13. 25 Jungle Boi Squats – 2 spoons style 
    14. 50 invisible Jump Rope
    15. 400-meter run
    16. 25 4-count flutter kicks 
    17. 25 Ball Dippers (hard way – right leg and left leg counts as 1)
    18. 50 invisible Jump Rope
    19. 400-meter run
    20. 100 Big Boy Sit-ups
    21. 50 invisible Jump Rope
    22. 1 mile run

    Stats :

    Judge 39 min, 37 sec

    Florence 39 min, 40 sec

    Machismo 40 min, 37 sec

    We finished IPC early so YHC went to BWES playground to finish the Murph.

    5 min remaining after Murph so we did ring of fire 5MOM : 10 Alabama Prom Dates IC, 10 Freddie Mercuries IC, 10 American Hammers IC, 10 WWII’s

    DONE

    Numbers, Names, Honeymoon took us out in prayer after COT

    Prayers to all those impacted by Hurricane Ian including YHC’s family in Venice FL which was one of the hardest hit.

    Circle K with the Q at DogPile tomorrow. Speculation that he might be bringing “The Hard Way” or ”The Michigan” workouts.

    Chaplain with the Q at Rock N Roll probably playing in the soup getting down and dirty like Chaplain usually does.

    Remember F3 is offered RAIN OR SHINE

    NMMS : Good push today all around. Glad to be done with IPC.