A combo meal of 13 runners and walkers (and one canine) jetted off in the gloom this morning for an ambitious (maybe just plain stupid) route through Salisbury.
https://onthegomap.com/s/cogor4mc
Combination of the humidity and pace made this one tough for me. Thanks to the three rabbits (Boberry, Rosetta and Tobit) for keeping the pace. Thanks to our sheepdog Doozy for checking on the six and his encouraging words.
After fart sacking my KB Q two weeks ago, I had to bring the heat. What better than bringing a good ole Pigskin clone. See reaction from Mr. Rogers!
8 SOJ HIMs hit the mean streets of Midlothian for a kettle bell workout ripped off from our very favorite đˇ
Fair warning provided. Here is how it went down.
Warmorama: SSH/CHS/IMPs/Arm Circles/Merkinsi
COP 1:
Countdown:
COP 2:
Partner up:
COP 3:
Partner up again:
COP 4:
GRab KB. Walk the perimeter of the parking lot and stop at each light pole doing various exercises:
Attempted to switch to peaceful music, but ended up with some sort of funeral/viewing piano musicâŚyikesâŚa little stretching then done.
Numbers/Names
Announcements:
I took us out in prayer. 
Funny story: I show up at this AO early (its a police station for Hamilton county in Cincinnati ). Watch hits 530 and I donât see a soul. Around 532, I hear a merry bunch of midwesterners jogging my wayâŚand I say âyooo F3?!?.â They knew I was coming and laughed thinking I had fartsacked after announcing I would show up. Good beatdown.
Twilight zone episode though:
Copy and paste from their Slack.
8/15/23
AO: #amberley-five-o
Pax: @Mule @Chaps @Cutco @Macaroni @Nice-n-Easy @Heist (F3 RVA) @OverEasy Q @shaft
Great warm humid morning, nursing some heel pain so we jogged up to the 5-0 lower parking lot and got started.
Warmarama OYO ankle to good morning stretches.
The Thang:
3X sets of 3x rounds of work. 60 second, 45 seconds, 30 seconds, with 30 second rest between rounds and 60 second rest between sets.
First set;
High knees
Mountain climbers
Catchers
Second set:
Overhead arm claps
Squares
Merkins
Third set:
Single leg deadlift
Rear lunge
Carolina Dry docks
Straight into Mary: 45 second work, 15 seconds rest.
High plank
Oblique crunch
American hammer
Shoulder tap
Little baby crunch
Luge
Rosalita
Flutter kicks
Big boy sit-up
Heels to heaven
Freddy mercury
High slow flutter kick
Low plank
Jogged back down to shovel flag, COT, then did a single loop to show @Heist (F3 RVA) the AO.
Thanks!!
Copied directly from BB:
BACKBLAST 8/14/2023
AO: The Armory
PAX (10): @Eva, @Golden, @Tommy John, @Grinder, @Number 5, @Soprano, Heist DR Richmond VA, @Sparky (Proud Papa), @Olaf FNG, @Pappy QIC
Humid morning but cooler weather coming. Rain held off for a great Beatdown focused on legs.
Warmarama
12IC Abe Vigodas (aka Don Quijotes)
12IC Willie May Hayes
15IC Grass grabbers (aka Cherry Pickers)
15IC Imperial walkers
The Thang – We circle up mid field with our coupons and Moseyed a lap to get blood flowing. It was leg day, so did circuit sets as follows:
Circuit 1
20IC Copperhead squats with coupons
Overhead carry coupons to bleacher stairs
10IC Single leg coupon calf raises
Flapjack and we did opposite leg
Went back to mid field and repeated for total of 3 sets.
Cinderblock was not allowed to touch ground or else 5 burpees – No burpees were done!
Mosey a lap
Circuit 2
10-15CC Pillow humpers on pole vault pit mat. Partner A lays face down on mat with legs hanging off knees down. Partner B pushes on legs providing resistance as Partner A does leg curls. Swap Partners and repeat.
20IC Cinderblock hip thrusters
We repeated this round for 3 sets.
We were 5 and 5 on two sideline benches. The little guys did the thrusters without their coupons so they had a penalty at the end of 10 burpees.
We ended with 5 min ab routine doing the following 30 seconds AMRAP:
Ankle taps
Reach thrus
Left elbow to right knee
Right elbow to left knee
Leg lifts
Scissor kicks
Right hand to left toe
Left hand to tight toe
BBSU
Superman
Announcements
TAPS: Thankful baby Roadie arrived and all are doing well. For more babies among our PAX families.
AISISOMSA
1-2-3-F3
@Dumbbell – Sorry that I forgot to take a pic.
First MOT Q ever and I dressed like a construction worker. Even north of the river knows now because Gomer was there on the summer tour.
Got a little 4 mile run (https://onthegomap.com/s/hn0eddqp) and some hill work (up the grassy hill by the track).
Airwolf and Rosetta smoked me up the hill every time. Went up the hill and around the sidewalk about 6 times (did one track lap between the 5 and 6 hill).
Damnit. I blame the alarm. Got out of bed thinking it seems a bit too lateâŚit was. 540 am. Still had to show up. Fortunately, the five HIMS there already had good leaders ready to roll. According to Purple Rain, this is how it went down before I showed up:
imperial walkers, LBCs, flutter kicks, merkins
Walking lunges w/ kettlebell (KB) from curb to centerline of the parking lot, 50 calf raises w/ KB
Walking lunges w/ KB back to curb, 40 calf raises w/ KB
Walking lunges w/ KB back to centerline of parking lot, 30 calf raises w/ KB
Repeat until 10 calf raises
Mosey around the parking lot
20 one leg deadlifts per leg (40 total) followed by 20 KB swings (repeat this 3x)
Mosey around the parking lotQ handed off to me.
Time
Numbers/Names
Announcement: SoJ happy hour Friday.
Prayers: Pray for friend of Pax dealing with some addiction issues.
YHC took us out.
Setting two alarms tmw.
This was my first time posting at Twin team, but I am no stranger to the area surrounding the Swamp having spent many hours running up bleachers, hills, etc during wrestling practice (Handshake can attest).
I pulled into Beattie Weaver this morning about 10 minutes early to see Rosie sitting in his car ready to roll. By 530, we had a total of 6 SOJ brethren ready to rock out and explore the wondrous National Blue Ribbon School of Excellence: James River Highschool.
Mosey from Beattie Weaver parking lot towards Janes River Highschool with 5 dudes in tow. Quick beeline through the woods to the brightest light pole I saw in the senior lot.Â
F3 mission statement provided, notification #1 that James River Highschool is a National Blue Ribbon school of excellence.Â
Warmorama: SSH, Copperhead Squats, Deadman haâŚ.oh hey itâs Pigskin.
Pigskin thought we met at James River Highschool, didnât see anyone, but saw us when we were moseying from Beattie Weaver.
Back to warmup: Merkins, LBCs, some plank work, followed by some stretching.
COP #1: Triple check in the senior lot. A man does curb walk on the island, B man does squats, C man runs about 75 yards down and back to next brightest light pole.
COP #2 – Get em Pigskin: Mosey over to the front of the Highschool for some Gridiron style beatdown against the columns. Initially, I was just going to attempt to duplicate a Pigskin inspired beatdown, but who is better than the man, myth, and legend himself.
I asked if Pigskin could lead us through his routine (a few grumbles for the guys that knew what was coming). According to the security footage, we did about 3 to 4 rounds of wall sits, thigh taps, toe taps, etc polished off with several helpings of donkey kicks. Youâre welcome!
Thanks Pigskin.
COP #3 – Pole touching?: Mosey to the James River Regiment practice area (big green wooden observation deck). Partner up. 6 lightpoles. As a team, have to touch each lightpole. While partner is out touching light pole other dude does squats or LBCs.
COP #4 – Mixed bag: Mosey towards the tennis courts, but I spied a perfect dip station (two benches).
Part 1 – 20x/15x/10x/5x dips and incline merkins
Part 2 – Mosey to tennis courts. Line up along sides of tennis court/face partner. 3x rounds of 10 squats, bear crawl to partner, 2x booyah merkins, crawl bear back.
COP #5: Pax grumbles for absâŚbe careful what you wish for. After blasting the upper body, there was some grumbling for a bit of ab work. Be careful what you wish for me. I asked Tobit, Mudslide, Drape and Pigskins to give me their favorite ab exercises. Order of four corners, âlady of the nightâ styleâŚ1/1-2-1/1-2-3-2-1/and 1-2-3-4-3-2-1.
Four corner exercises were:
Mosey back to the flag behind JR, but hit the pullups for about 20 reps. Ran to the Junior lot to hit the hill 2x.
Time. Numbers. Names
Announcement: See slack. Second F opportunities with Firehouse subs and Billiards next week.
Donât forget the homegrown half/10k
Prayers for a friend of the Pax that is going through a tough time. Hope we can bring this guy out and support him through a solid beat down.
Other: Good times guys. A few runners stopped by and traded greetings with us. They knew of F3 and we handed out a few cards.
Heist
Oyster and Heistâs wife put together a feast for the good folks at Daily Planet. Here is how it went down:
My M made sauce from scratch, browned the beef, and made layer by layer of Italian goodness.
Oyster made the meal come together with salad, homemade cookies, and some tea.
Seven badass Bostonians (included two FNGs) and two downrange Pax hit the Coliseum this morning for a quest Q from down south.Â
Mosey to the Willie OâRee Community Rink for Warmorama:
Warmorama: SSH, Ukrainian Soldiers, Deadman hang (center/left/right), Merkins, LBCs, scorpion stretch.Â
During scorpion stretch I told the Pax the legend of the of the unnamed Pax member down in RVA that got upset by a âyour momâ joke. Got some laughs.Â
COP #1: Eye of tHe storm: Couldnât help myself as we were standing in a perfect spot for eye of the storm.Â
Picture an outdoor roller hockey rink with big Bruins logo. Start in center with 5 burpees, sprint to each corner perform called exercises and return to center for another set of 5 burpees. Plank when complete. Four corner exercises were:
Plank for the six.
COP #2 – Amphitheater fun: Pax started at bottom of amphitheater and performed 5x incline merkins then box jumped step to next level. 5 steps total. Went back down with 5x dips.Â
COP # 3 – Triple check: By this time Dunder had made it to the beatdown. Three groups of three for triple check. A man runs accross soccer field to the mound, B man did squats, and C man did curb walks along the concrete in front of amphitheater.Â
COP # 4 – Bear crawl across the BMX course. Lots of grumbles, but something different.Â
COP #5 – Mosey to the basketball court for âlady of the nightâ four corners. Exercises were 10 SSH/10 merkins/20 LBCs/30 single leg squats . Build up and build down. Â
Finished up with 2x rounds of donkey kicks and squats on the chain link fence. Jogged back to the flag for a partial pushup ring of fire.Â
Time. Numbers. Names
Welcome to Gaddafi and Goggles, Bostonâs newest memberâs of the Pax.Â
Gaddafi was a marine and did a tour in Libya (hence Gaddafi).Â
Goggles is a big David Goggins fan and pumped out the 4x4x48 challenge in the pouring rain. Hence âgooglesâ
Final thoughts:
Very cool to post with these guys and see how things probably were 8 years ago in RVA. Makes me appreciate that much more what we have done here.
Last thing, Pebbles was down range from Providence, which is where the Carpenter planted the flag. Cool stuff.
In Boston for work. Posted at the Coliseum today (Harvard football field). Nice AO with tons of cool features around it like a track, BMX park, body weight based exercise course with workout stations (think Old Hundred Elementary playground with rings, pull-up bars, ab station complete with platform to throw a medicine ball), even an amphitheater (similar to the Forge).
Warmorama. A bit different. More stretches, etc.
Main COP was three rounds rotating (every minute) through various exercise stations (3x) on the hybrid workout station:
COP 2: a few rounds of block jumps and incline merkins
COP 3: Alphabet abs. Pax lays in circle calling alphabet in order (leg raises to spell out called letter). If someone calls out wrong letter on their turn Pax owes 5 burpees.
BOM, etc.
Very new chapter. Started last October. About 6 core guys, but average 9 with down range guys.
They were curious about what we do in the RVA. They let me grab the Q Thursday. Hope they donât regret it. Too many beatdown choices.