After contemplating staying in bed, YHC decided to head to Rockwood Park for Morning Wood in an effort to keep the running momentum going. Solo run this morning so YHC had to dig deep since the norm is running with at least 1 other Pax. Managed to complete 4.9 miles before Lurch’s VQ.
House Party
After assuming YHC would be the only PAX running before the beatdown at Twin Team, YHC was surprised to see Big Rigs truck in the parking lot. Apparently, he had already been running. We took off at 5am down Robious and circled back in time for a kettlebell workout with NTB. As always, great convo. YHC asked Big Rig what route he took before I arrived and he stated he ran up Twin Team road because basically, It doesnt make sense to come out to this AO and not hit Twin Team hill. YHC would have to disagree with that statement. Good work today.
House Party
7 HIM braved the evening traffic including an accident on Parham to face another House Party Q. Here’s how it went down.
Circle up at the flag for a very brief Warmarama consisting of SSH’s, Arm Circles, Merkins, WWII’s and Dead man hang.
Mosey around the perimeter of the church to show the course and point out each stop and exercise we would be doing. The exercises consisted of
20 merkins
5 burpees
20 WWII’s
20 squats
20 hoe downs
20 carolina dry docks
20 american hammers
5 burpees
Burnie Sanders
20 hand release merkins
5 burpees
bear crawl back
YHC was gonna stop at 2 rounds and throw in a 4 corners or a triple check but we pushed it and managed to get in a full 3 rounds. Thanks DTH (I think)…
Numbers, Names, YHC took us out.
Great work by everyone tonight. Way to push to the end!
Thanks for letting me lead,
House Party
With no Q scheduled to lead this morning, The Pax decided on a Hot Potato with Bullseye setting things off. Here’s what went down.
Bullseye: Mosey to the BBall court behind Bettie Weaver for the disclaimer and Warmarama with SSH’s, Helicopters, Merkins and Flutters.
Next, line up at one end of the court.
Run down, burnie back – 10 merkins and 10 jump squats.
Lay-ups down, burnie back – 10 merkins and 10 jump squats.
Side shuffle down, burnie back – 10 merkins and 10 jump squats.
Honeymoon: Circle up for various exercises including Don Quixote’s and Imperial Walkers.
Partner up – While one partner runs around the school, the other partner alternates between Merkins and LBC’s
Mosey to the playground for a Mini Murph.
House Party: Mosey back to the BBall court for catch me if you can Switching between bear crawls, broad jump burpees, and lunges until we reached the end of the BBall court.
Next up, 11’s with merkins and Jump squats.
Mosey BTTF to finish up with some Mary and a hand release merkins Ring of Fire.
Numbers, Names, Honeymoon took us out.
I appreciate how all we need is a few HIM with a desire to get better every day to have a great workout!
House Party
7 HIM decided to embrace the suck and post for a House Party Q. Here’s what went down. Mosey to the basketball court for a warm up with arm circles, Don Quixote’s, dead man hangs, Ukrainian soldiers, WWII’s and merkins all in cadence.
Mosey to the large parking lot for 4 corners, House Party edition. Exercises were as follows
H – 20,15,10,5 – Hand release merkins
O – 5 the Opus at each corner
U – circle up for 10 Ukrainian soldiers in cadence, followed by a round of Up Downs
S – 15 Scrunchy frogs at each corner
E – Elevens which consisted of WWII’s and Jump squats
P – 15 Plank jacks at each corner
A – 20 single count American hammers at each corner
R – 2 rounds of Ring of Fire. Round 1 – 10 jump squats while the pax does monkey humpers, Round 2 – 5 burpees while the pax does SSH’s.
T – 10 Tempo merkins at each corner
Y – YHC didnt have an exercise for Y but Meatball reluctantly suggested Yurpees. After a demonstration, YHC decided we’ll just do regular burpYs, So we did 6 at each corner.
Back to the Flag for some Mary which consisted of obliques, LBC’s, flutters, WWII’s and Rosalitas.
Numbers, Names, YHC took us out.
See Slack for info on the float, the Home Grown Half, and all upcoming events in RVA.
Congrats to Rodeo Clown on the new position and prayers for continued success on the job.
YHC thought we would get a break in the rain but turns out that was not the case. We had a pretty steady downpour for the entire workout. YHC is glad this group decided to embrace the suck and get after it this morning. Thanks for letting me lead.
House Party
14 bootcampers and 2 ruckers came out to help YHC celebrate 2 years of F3. Here’s how it went down.
Mosey to the parking lot near the fields for COP
SSH
Arm Circles
Ukranian soliders
Opus
WWII’s
Copper head squats, all in cadence.
Mosey to the closest field and partner up.
Start with 10 partner leg tosses, run to mid field and do 10 booyah merkins, run to the opposite of the field and do 10 partner WWII’s. run back to the starting point and repeat until down to 1.
Mosey to the parking lot and do 5 corners, starting and ending at the same corner
5,10,15,20,25 Hand release merkins
10,20,30,40,50, WWII’s
Mosey back to the flag with about a minute to spare and do a ring of fire with each pax doing 5 merkins while the other pax hold a plank.
Numbers, Names, YHC took us out.
Prayers for Florence’s mother-in-law.
Rucking at The Forge tomorrow morning.
YHC signed up for this Q prior to knowing about the Sunday morning ruck. Not sure if YHC could have led the workout if not for Broga first. We got in some good work today and GTE Pax got in some good training for the physical fitness test. YHC appreciates everyone coming out today, and the entire F3RVA. Its been a great 2 years and looking forward to many more. YHC ate up a lot of time on the partner workout without having to give a lot of direction. Per DK, that’s a veteran move. I guess I’m official now!
House Party
After getting a heads up from a few Crossing regulars that they couldn’t make it, YHC figured there would be a couple guys to post since we’ve been getting pretty good numbers on the regular. Even the last time it rained we had 5 to post, Not today. After a brief warmup of SSH, Ukrainian soldiers, Merkins, and copperhead squats, YHC decided to take a lap around the perimeter of the church then do 30 Merkins, 30 LBC’s 30 squats, and 10 burpees. YHC was able to do 3 rounds. The last round, with time running low, YHC decided to do 2 rounds of 10 Merkins, 10 LBC’s, 10 squats and 5 burpees and only run the upper parking lot. With only 2 minutes remaining YHC did burpees til time.
Prayers to all F3RVA pax experiencing any sort or hardship whether it be an illness, injuries, or issues with the family.
House Party
5 brave HIM made their way to The Crossing for a House Party beatdown in the pouring rain. Here’s how it went down.
Circle up for COP which included arm circles, Ukrainian soldiers, merkins, copperhead squats and flutter kicks.
Indigenous peoples run around the perimeter of the church with the last man doing 3 burpees
4 corners which included 15 merkins, 30 squats, and 45 monkey humpers.
Line up for suicides by running down, bear crawling, and lunge walking while doing various exercises at each line. Last round of suicides was cut short to add a round of man killers.
Finish off with a ring of fire with each Pax leading an exercise in cadence.
Numbers, Names, YHC took us out.
Its hard to say if posting in the pouring rain is really miserable or really fun. Regardless, its something about getting out there and doing the hard things with the pax that makes it worthwhile.
Thanks for letting me lead tonight,
House Party
Fresh off a 7 month hiatus, YHC had The Forge Q today. Here’s how it went down.
Mosey to the bottom of the hill for COP. Start with 5 burpees OYO. Arm circles, Helicopters, Ukrainian soldiers, Don Quixotes, and Copperhead squats all in cadence.
All ab Dora with 100 double count flutter kicks, 200 LBC’s, and 300 mountain climbers.
Mosey to the parking lot for a 4 corners (lady of the night style) with a slight twist. Instead of repeating exercises at each corner, we did 5 burpees. Exercises included 30 hand release merkins, 60 squats, 90 LBC’s and 120 monkey humpers. Finished with a total of 50 burpees.
Finished off with a trip up Mt. Chaplain doing exercise in cadence at each parking lot. Exercises were merkins, SSH’s, WWII’s and 10 merkins OYO at the top – BTTF
YHC took us out. Hardest mile at Rock & Roll at 6am. GTE#47 May 3-5. YHC is registered! Check Slack for all the announcements. Great work today! Thanks for letting me lead fellas!
House Party
6 early rising HIM came out to Rockwood park for pre beatdown ruck/run/hardest mile training session. Big Rig set it off and was later joined by Rosie for a run. Mudslide got in a ruck while YHC rucked for an hour and joined Chaplain for a run. Hardywood prepped for the hardest mile by getting in a run, some lung walking, bear crawling, and broad jump burpees. Morning Wood had it all this morning. Great work fellas. Looking forward to next week!
House Party