Author: Wheelbarrow

  • Revenge of the Sparrow

    8 Fearless Warriors showed up at SOT ready for a beat down. With heads ducked against aerial attacks they moseyed to the tennis courts and got to work.

    COT

    • SSH x 20
    • Hillbillies x 25
    • Don Quixote x 10
    • Merkins x 10
    • LBC’s x 20
    • Bob & Weave x 20 (shout out to DK)

    Mosey to the baseball field

    Field Of Dreams

    4 stations, 2 PAX at each station, workout until switch is called

    • Station #1 – Merkins (10 yards past 1st base)
    • Station #2 – Squats (10 yards past 2nd base)
    • Station #3 – LBC’s (10 yards past 3rd base)
    • Station #4 – 15 burpees then call switch (home plate)

    Mosey to the football field

    DMC

    1. Start at the end zone – duck walk to 10 yard line, do 5 merkins, crawl bear back to end zone.
    2. Repeat to the 20 yard line
    3. Repeat to the 30 yard line

    Mosey to the tennis courts

    4 Corners

    Four rounds – Corner 1 = squats, Corner 2 = 2-count Mountain Climbers, Corner 3 = Flutterkicks, Corner 4 = WWII situps (audible to Hello Dolly after round 2)

    Round 1 = 10 reps at each corner, Round 2 = 15 reps, Round 3 = 20 reps, Round 4 = 25 reps

    Alternating Mary

    • 20 LBC’s IC
      • 10 Carolina Dry-docks OYO
    • 20 Freddie Mercury IC
      • 10 Werkins OYO
    • 20 APD’s IC
      • 20 Monkey Humpers OYO
    • 20 E2K IC
      • 10 Diamond Merkins OYO

    Mosey back to parking lot for Numberama/Namerama/COT

    Announcements

    • BRR in September – several openings due to injuries. See TYA or Swirly if interested
    • ReeseStrong 5k followed by Crab Fest at Circle K’s – September 16th
    • September 30th – convergence at Gridiron – 6:00 – 8:00

    NMS

    YHC had never been to SOT before, but with the SOJ Takeover in full swing I was willing to plug in wherever needed. Google Earth and some Exicon digging led to coming up with the Field of Dreams and DMC in an effort to come up with something I haven’t done before.

    Field of Dreams was received with some hesitation by the PAX – not sure if this was the muddy in-field (PAX moved the home plate location to the on-deck area to avoid the mud) or just dislike of the plan. Note for the future – don’t put Merkins at the station following Burpees.

    DMC was received with consternation and outright groans. YHC planned to do 5 rounds with the last round all the way to the 50 yard line. The groaning started after round 1, and after attempting to crawl-bear 30 yards on round 3, YHC realized that any further would be insanity.

    During COT, Marmaduke experienced an aerial bombing from a member of the local avian community to the back of the neck – somehow this was noticed in progress by Ocho.

    Thanks for putting up with the experimentation this morning guys!

    -Why walk when you can wheelbarrow?

  • Muggy Monday Loops

    Four of F3’s finest posted on a muggy Monday morning for YHC’s second Q and it went something like this:

    Mosey to bottom of steps for COP

    • SSH x 20
    • Don Quixote x 10
    • Copperhead Squats x 15
    • Copperhead Merkins x 10
    • Hillbillies x 15

    Mosey down THOIR to the lake:

    Lake Loops: perform stated exercise at each lamp-post one time around, then step-ups on the picnic tables for the 6.

    • Loop #1 – 5 merkins
    • Loop #2 – 5 jump squats
    • Loop #3 – 2 count Mtn Climbers x 10
    • Loop #4 – audible called (mosey back up THOIR)

    Return back to the shovel flag for alternating Mary/Merkin

    • LBC’s x 20 – 10 regular merkins OYO
    • E2K x 20 – 10 widegrip merkins OYO
    • Dying Cockroach x 10 – 10 closegrip merkins OYO
    • Superman

    Mosey to far side of Stone House and partner up – Partner 1 does people’s chair, Partner 2 runs to Forest Hill and back.

    Circle up for Burpees / Mary

    • 5 Burpees OYO
    • 5 Burpees w/2 squats between each burpee
    • APD’s x 15
    • American Hammer x 15

    Return to shovelflag for Namerama/Numberama and COT

    NMS:

    After signing up for VQ week, YHC had a couple week break while on vacation / vacation recovery. After a lackadaisical return to F3, what better way to ensure a post than signing up to Q?

    YHC wanted to return to the lake (pond?) as it was a fixture in my early days of posting at Batteau, but the PAX has not visited in recent months. YHC envisioned more time being spent on the lake loops, but when Depends needed to modify after loop 2 due to injury recovery YHC decided it was time to cut the running short and mosey back up the hill.

    Not much was planned for after the lake loops, so the remainder of the workout was disjointed. Thanks to Honeydo for helping out with suggestions – and the rest of the PAX for sticking in with me on a random assortment.

    Welcome to RVA, Depends! He will be staying up here for 5 weeks while visiting from Lake Murray, SC – so make him feel at home!

    Announcements

    • Upcoming events in September: Reese Strong 5k and BRR
    • September 30th – F3 RVA 3 year anniversary convergence

    – Wheelbarrow

    Why walk when you can wheelbarrow?

     

  • VQ’pon

    A fearless 8 Warriors showed up for a virgin Q at Batteau on a cool summer morning. Something similar to the below transpired:

    Mosey to the bottom of the steps for COP

    • SSH x 20
    • Don Quixote x 20
    • Arm Circles x 20 (give or take)
    • LBC’s x 20
    • Merkins x 10
    • Imperial Walkers x 20

    Eleven’s:

    • Box jumps at the bottom, WWII situps at the road
    • Plank for 6 – pick up Rapunzel

    Mosey to the stone wall behind tennis courts for receipt of coupon (VQ’pon). Partner up – Partner A grabs a coupon and Partner B runs along side for moral support. Mosey to playground.

    Coupon Playground:

    Partner A does 5 pullups and 10 Incline Merkins while Partner B grabs the coupon and does lunges around the perimeter of the playground. Switch off when Partner A is complete – repeat up to 3 rounds.

    Partner B grabs the coupon and the PAX mosey’s to the Stone House.

    Coupon Chair:

    Partner A does People’s Chair with the coupon on their lap, while Partner B runs a lap around the magnolia and back. Switch off and repeat up to 3 rounds.

    Partner A & B tag team the mosey back to the stone wall to deposit the coupon in it’s resting place. Mosey back to shovel flag for 10 minutes of Mary.

    Mary’s Merkins

    • LBC’s x 20
    • 10 Merkins OYO
    • Flutterkicks x 20
    • 10 Merkins OYO
    • Freddie Mercury x 20
    • 10 Merkins OYO

    Namerama/Numberama/COT

    NMS

    YHC arrived to the AO “Swirly early” to scout out the coupon situation – I could have sworn there were coupons located next to a tree near the Jacobs ladder field. No matter – YHC found 4 coupons at the stone wall and 8 PAX were in attendance making the plan work as desired.

    After scouting the AO, YHC was waiting by the car when he heard the ominous hooting of an owl from a neighboring tree. Thinking this was an ambush planned for Sippy Cup, YHC kept a weather eye on the road from the Nickel Bridge to see the carnage in action…no air attacks happened today as Sippy drove to the AO.

    Tobit and Swirly crushed the Eleven’s – way to go fellas. YHC messed up the counting a bit on the Arm Circles, and even called merkins pushups once (thanks Singer for the reminder!). After the Eleven’s the PAX stayed close together and crushed everything as a group.

    Thanks for allowing me to lead this morning, fellas! It was an honor and a privilege. Thanks to Tobit and Rapunzel for coming out to support YHC on his VQ.

    Announcements

    • YHC forgot to ask for announcements…if you have any please post in the comments.
    • Toga’s going away party @ The Answer on July 12 – see preblast.

    Why walk when you can Wheelbarrow?