Author: Kubota

  • CSAUP Preview/Wednesday Hill Run

    One Upper Middle-Ager, One Lower Middle-Ager and One Very Young attacked most of the CSAUP loop at Forest Hill Park for the Wednesday Hill Run/Roller Coaster.

    TYA was playing tour guide, YHC was rucking with 30 lbs sack and Husky ran/walked the 3 mile loop!

    This was YHC and Husky’s first time at the Forest Hill Park trail and it was amazing!  YHC thought it couldn’t get any better than North Bank/Buttermilk, but FHP is so much better.

    YHC thinks that TYA was getting his game plan ready for CSAUP, studying the trail, looking for advantages and setting booby traps for other contestants.

    Good luck to all at CSAUP!

    Kubota

    keep posting!

  • TYA, Kubota, Wheelbarrow, Husky

    Four converged on Hillcrest this evening for the following:

    Husky – Some running on the medium loop but mostly walking and playing.  Hillcrest has some nice crunchy leaves in the road that are very enticing for a 6 year old to stomp on.

    Kubota – Mostly running, turning back for Husky (no 2.0 left behind) and then some much needed hill repeats.

    Wheelbarrow – Several different loops.  He’s glad to be back out at it this week!

    TYA – On the bike again, killing it!  Went somewhere for 45-60 minutes.  YHC is hopeful he made it back home!  Lots of traffic and wrecks around the Cary Street corridor this evening.

    Swirly – Bleeder must have called a late afternoon meeting in order to slow Swirly down and get him some rest!

    Daylight is fading quickly on the Wednesday Hill Run.  Come out while you can before headlamps are needed!

    See you in the gloom!

    Kubota

     

     

  • Grass, Mud and a Hot Potato!

    24 Strong attacked DogPile in the gloom this morning.  Shovel Flag was planted and all PAX were ready to roll at 6:00AM sharp, BOOM!  Let’s mosey!

    Circle up at the near Carillon traffic circle for:

    KUBOTA Q!

    COP:

    Helicopters x 15

    Don Quixotes x 10

    Imperial Walkers x 15

    Pickle Pounders x 10

    LBC’s x 10

    hop over into the Amphitheater for:

    Mow the Grass Triple Check:

    Partner 1 – Hallelujah Run up the steps to the top and back down

    Partner 2 – Derkins with feet on the bottom step

    Partner 3 – Freddie Mercury’s

    Kubota passes the Q to:

    UPCHUCK Q!

    mosey to far Carillon traffic circle for:

    Golden Triangle:

    Polar Bear Crawl to first corner

    Run down road to second corner and perform 25 LBC’s

    Backwards run up road to third corner and perform 25 reverse crunches

    3 Rounds!

    hold six inches in traffic circle to wait for the six.

    Upchuck passes the Q to:

    GARBAGE PLATE Q!

    Mosey over to the stage behind the Carillon for:

    Slip in the Mud Triple Check:

    Partner 1 – Perform PLT’s

    Partner 2 – Spot partner performing PLT’S

    Partner 3 – Run 100 yards or so to tree line and back, slip in the mud.

    Plank-a-rama

    2 Burpees OYO because someone joked about something and Garbage Plate didn’t like it….I think???

    mosey over to Rusty Cage for:

    Grab Some IRON Triple Check:

    keep same partners

    Partner 1 – perform 7 pull-ups

    Partner 2 – perform dips

    Partner 3 – perform alternating shoulder taps in plank position

    Garbage Plate tosses Q to:

    HELIX Q!

    Mosey back into the Amphitheater for:

    Mow the Grass Box Jumps:

    1 x Box Jump on step 1

    2 x Box Jumps on step 2

    3 x Box Jumps on step 3

    Continue all the way to the top with 18 x Box Jumps on top step.

    Plank-a-rama and SSH to wait for the six.

    Mosey back to the flag where Helix tosses the Q to:

    PHONICS Q!

    3 Minutes of Mary:

    Carolina Dry Docks transitioning into Merkins x 10

    Left Side Plank Hip Dips x 10

    Reverse Plank Hip Dips x 10

    Right Side Plank Hip Dips x 10

    Plank and hold 2 Inches from ground for 10 count

    BOOM!  Done!

     

    COT, Numberama, Namearama, Announcements and OBT took us out!

    Announcements:

    Please donate any Winter jackets, sweaters, coats to a cause that Marmaduke is collecting for.

    Hoedown 1 Year Anniversary in this Monday!  Lockjaw has the Q.

    CSAUP is on Oct. 20th at Forest Hill Park

    Kubota and Gumbo are running and finishing the Richmond half-marathon on Nov. 10th.

    It looks like Flange has his VQ at 45MOM on Oct 25th!  BOOM!

     

    NMS:

    What a great morning for an old fashioned beat down!  Cool, crisp, fall air with hardly any humidity!  Couldn’t ask for any better conditions, well, except for the tall grass issue that has plagued Dogwood Dell for the better part of the Summer and Fall.  The PAX did their best not to get lost in the grass in the Amphitheater.

    YHC had noticed on Tuesday that the Q sheet was empty for today’s Dogpile and YHC hated seeing that.  We all know that PuppyPile was happening today and usually when there is a PuppyPile, the PAX’s numbers are low for DogPile, and totally understandable because of the 2.0’s.  Well, YHC knew that he would not be attending PuppyPile because of his having to go to work immediately after DogPile, so no 2.0’s for him.  YHC took the DogPile Q with the intention of there being a low turnout and thus having a Hot Potato style Q.  Alas, the F3RVA PAX never disappoints!  24 STRONG, BABY!  BOOM!  Plus it looked like a great PuppyPile PAX, as well (MARV to write about that later!)

    T-Claps to Upchuck, Garbage Plate, Helix and Phonics for taking the unexpected potato and running with it.  And RUN we did!  3.2 Miles on my Garmin when we finished up.  Great job!

    Helix and Swirly just absolutely killed the Box Jumps!  Helix looked like a Kangaroo on those steps!

    Thanks to OBT for taking us out with a great prayer.  Also, Happy 48th Birthday to OBT!  Hope you have a great one!

    Way to work to everyone this morning!  Everyone looked strong physically and mentally.  Let’s take this strength and energy out into our daily lives and help others and help make this world a better place!

    Kubota

    keep posting!

  • DogPile/PuppyPile – 9/29/2018

    Reminder:  PuppyPile is tomorrow at 7:05am right after DogPile!  Marv has the Q!

    Reminder:  DogPile will be Hot Potato after YHC begins.  YHC will take the first 15 minutes, then toss it to an unexpecting PAX member!  Three Q’s after YHC, 15 minutes each which includes any travel time!  Be Ready!

    Hope to see a large total attendance tomorrow morning with the nice, cool, crisp weather.

    Kubota

     

  • Tribute to F3RVA BRR Team

    22 of F3RVA’s finest posted at Dogpile this morning to honor the 12 runners and 3 support personnel that made up the 2018 F3RVA BRR team!  Gumbo and Kubota had been gathering input from the team members for the last few weeks of things they like to do at a Dogpile beatdown.  That input was then choreographed into the following beatdown:

    6:00am sharp!  Let’s mosey!  To the near traffic circle at the Carillon while the policeman watches us for:

    COP (short and sweet, we have a lot to accomplish):

    Invisible Jump Ropes x 10 (a Circle K favorite)

    SSH x 10 (a TYA favorite, though no one could perform them like he does)

    Imperial Walkers x 10 (Ollivander recommends)

    *****5 Minute Alarm!!!  5 Burpees for Rosie!!!***** (recurring theme. 5 Burpees every 5 minutes. 12 x 5 = 60! Thanks, Rosie, your the best!!!

    Copperhead Squats x 10 (Swiper loves)

    Don Quixotes very slowly x 10 (Saab, need I say more?)

    Crunchy Frogs x10 (per Rosie, YHC hates these)

    mosey into Amphitheater for:

     

    Amphitheater Work:

    To honor Swirly, we performed 5 Incline Merkins on each step going up (90) and 5 Dips on each step going down (90).

    Nice, long, straight back, plank at the bottom and then go into (10) Alternating Shoulder Taps in cadence for Swiper.

    Perform 1 Box Jump Burpee (18) on each step going back up for Big Tennessee (OUCH!)

    Total of 208 reps to equal the 208 miles that our boys are running in the BRR!!!

    Trot over to the Carillon Field for:

     

    Proper Dora for Lab Rat who was actually running one of his legs at that very moment!

    Partner up and perform:

    100 x Merkins

    200 x LBC’s

    300 x Squats

    Partner runs the length of the field and back.  Flap Jack.

    mosey over to the Rusty Cage for:

     

    Rusty Cage work

    Partner up and perform 3 sets of 5 Jerkins each partner to honor (Screendoor, our brother from F3 Hampton Roads)

    Keep your partners and perform 1 set of 5 Burp-Up’s each while partner is performing WMD’s (Wide, Regular and Diamond Merkins) Thanks, Gomer Pyle!!  Brutal!

    recover run down the Pipeline trail to the Pumphouse Road for a favorite of a lot of the BRR Runners:

     

    Pipe Loop Triple Check

    TYA loves a Triple Check

    TYA, Saab, Swirly and Circle K love the Pipe Loop

    Partner One runs the Loop

    Partner Two Bear Crawls curb to curb and performs Incline Merkins on each curb (Bleeder loves his Bear Crawls)

    Partner Three is performing more Imperial Walkers for Ollivander

    mosey up the road to the grassy hill past Love Hill for:

     

    Partner Carries up the hill to the first stone building – This was to honor Shakedown, Lug Nut and Flipper who are the drivers, logistics and support team for our runners.  Those guys are figuratively carrying our runners on their backs, so we are going to literally do the same thing!  Our boys can’t run the BRR without them! 

    Run back to the flag just in time to end with the last Burpee Timer!  Thanks again, Rosie!

    COT, Numberama, Namearama, Kubota took us out.

    Announcements:

    Need a Q for PuppyPile on Saturday, September 29th.

    4 Year Anniversary on September 22nd at Dogpile!  6:00am Boot Camp followed by a 7:00am VITA course race followed by a cookout??

    Slurpee has Breaking Bread on Sunday, September 23rd.  If you would like to help, contact Slurpee.

    Watch out for Gumbo and the Ghost Flag!  It may be coming out soon!

     

     

    NMS:

    About six months ago, Kubota signed up for this Q not realizing it was during BRR.  When he realized that it was the same weekend, he decided to come up with some sort of BRR theme.  In going back to last years back blast during the same weekend, he noticed Gumbo had pretty much done the same thing, so Kubota didn’t want to take it away from Gumbo in case Gumbo just forgot to sign up for that date.  Either way, we decided to Co-Q it which worked out great.  The whole point was to honor our BRR team at the same time we were beating ourselves down.  This was definitely accomplished.  There was a lot on the big laminated weinke that we had to try to finish.  Most of it was done.  The Triple Check had to be cut short, but that was about it.

    Kubota, Gumbo and Slurpee arrived to the AO early, but not “Swirly Early.”  We left his parking spot open to see who would dare take it.  Well, here comes “Little Blue” and there goes “Little Blue” parking in “Big Blue’s” spot.  Only fitting that that would happen!  The Burpee Timer that Rosie recommended was a big hit and seemed to strike at the best of times!  It went off during the Box Jump Burpees, it went off during the Burp-Ups, it went off during the Partner Carries, if went off every freakin’ 5 minutes!  That was so much fun, we should do it at every workout from now on!  It was awesome that we were able to time Lab Rat’s Proper Dora at the same time that he was running one of his legs at the BRR.  Shakedown had texted us before we started that Lab Rat would be running during that time frame.  Also, Shakedown was able to companion run with Lab Rat during that leg.  I wonder if there was any Mumble Chatter during that run???  We think Shakedown ran with Lab Rat so Lab Rat didn’t have to talk to the trees while he was running alone.  Also, all the Mumble Chatter during the beat down was dedicated to Lab Rat (actually, there was little mumble chatter due to low oxygen levels and no rest or 10 counts.)  Helix and Malpractice were smoking the run during the DORA!  Box Jump Burpees in the Amphitheater are a new fan favorite, right?  Wilson loved the tour of the AO and the running in between to get from one place to the other. It was great to see JTB (John The Baptist) back out in the gloom.

    The PAX this morning killed it and rolled through the exercises and routines with a lot of hard work and stamina!  Way to work, guys and you are better men because of what you did this morning.  Be thankful for all that you have and the opportunities you have been given.  Everyone is proud of our BRR team and your representing F3RVA!  Stay safe and don’t consume too many colbeers on the way back!  Have a great rest of the weekend, gentlemen!

    Kubota                                              Gumbo

    keep posting!                                    no more Gumbo for you!

     

     

  • Father/Son Hill Run

    Husky and Kubota kept the Roller Coaster AO alive this evening with a Father/Son jaunt through TYA’s neighborhood.

    We did two short loops with a 1/4 mile offshoot each time for about 2 slow and easy miles.

    It was slightly hot and humid and the mosquitos made there presence known.

    BRR runners were evidently getting ready for their trip and possibly tapering and resting their legs.

    Go Get ‘Em Boys!

    Kubota

    keep posting!

  • Kubota Birthday Q at F3 Carterico’s Hole in None

    8 Carteret County, NC redwoods, one visiting redwood from Charlotte and one Guest Q on vacation from Richmond converged on the Morehead City Country Club for a birthday beat down that went like this:

    Warm-a-rama with Kettlebell Q, Reef Donkey:

    SSH x 25 (Reef)

    Helicopters x 15 (Kubota)

    Cotton Pickers x 20 (Reef)

    Imperial Walkers x 20 (Kubota)

    Sun Gods x 8 forward x 8 backward (Reef)

    Merkins x 10 (Kubota)

    Kettle bells go one way and Boot camp goes the other way

     

    THANG:

    Mosey to Picnic Table Pavilion for:

    Modified DORA:

    Partner up at and complete the following as a pair:

    Decline Merkins x 50

    Dips x 100

    Incline Merkins x 150

    Partners rotate and partner not doing exercise runs 100 yards or so to big tree and back.

     

    Mosey to cart path and perform:

    40’s (Lindsey’s):

    10 Carolina Dry Docks/30 LBC’s

    High Knees for a few yards

    15 Carolina Dry Docks/25 LBC’s

    Butt Kickers for a few yards

    20 Carolina Dry Docks/20 LBC’s

    Lunges for a few yards

    25 Carolina Dry Docks/15 LBC’s

    Russian Soldier for a few yards

    30 Carolina Dry Docks/10 LBC’s

    Imperial Walkers for a few yards

    41 LBC’s for YHC’s Birthday

     

    mosey a little ways for:

    Partner Leg Tosses

    3 sets x 20 reps each partner

     

    Plank-a-rama

     

    11’s:

    Jumps Squats and WWII Sit-ups

    bear crawl about 10 yards in between each exercise

     

    circle up for:

    Burpee Shuffle:

    Taking turns around the circle, each PAX member calls out 1, 2 or 3.  All PAX perform that many Burpees.  No repeats.  Shuffle feet while not doing Burpees.

     

    Mosey back towards the Shovel Flags and stop short for 30 seconds of holding 6 inches.

     

    Time Up!

     

    COT, Numberama, Namearama, Announcements and Prayer

     

    NMM:

    What a great morning for a beat down!  YHC didn’t know what to expect or how many PAX to expect, but was very pleased when 18 total showed up for the two workouts.  The breeze was blowing hard off the water which offset the humidity some.  YHC drove over to the AO yesterday to check out the terrain, but it looks like any other golf course so YHC was still left with no idea on what was going to transpire this morning.  This was definitely going to be a “fly by the seat of your pants” workout!  Paper Jam arrived first and YHC thought he was a local PAX member, but came to find out he was visiting just like YHC.  Then some PAX member starting rolling in and a few had already Rucked 3 or so miles.  Great job, guys!  Some pleasantries were exchanged as the rest of the PAX rolled in.  Some advice was given to YHC by Reef Donkey and others and then it was time to mosey.  After a combined Warm-a-rama with the Kettle Bell PAX with Reef Donkey and YHC leading, 10 total PAX followed YHC to begin the Hole In None workout.

    YHC partnered up with Denver for the DORA.  Great job, Denver!  Next, YHC led the PAX on what he thought was the cart path for the 40’s.  Not sure what we were on, but it worked out.  We eventually found a concrete cart path and continued on that around a lake.  11’s had to be cut a little short for time.  The bear crawls and the Burpee Shuffle were tough, but the PAX pulled through and killed it.  After moseying and meeting back up with the other group, 45 minutes was up!  Really fast 45 minutes!

    YHC would like to thank the F3 Carterico PAX for letting YHC Guest Q on his birthday!  Also, special thanks to Reef Donkey for his help and taking care of posting this back blast on Carterico’s website.  I truly enjoyed this morning and YHC’s hopes ya’ll have a great rest of the week!  YHC will be back!

    See ya in the gloom!

    Kubota

  • Saturday Morning

    25 strong converged on DogPile this fine morning trying to better themselves and also trying to take the Ghost Flag!  The PAX were treated to a beautiful sunrise, as well, during the beat down.  Speaking of beat down, this is how it went down:

    Mosey to the near side Carillon traffic circle for:

    COP:

    Helicopters x 15

    Imperial Walkers x 15

    Arm Circles x 15 forward and x 15 backward

    LBC’s x 20

    5 Burpees OYO

     

    mosey into Amphitheater for:

    5 Incline Merkins on each step going up

    5 Dips on each step going down

    Plank-a-rama at bottom

    Staying at bottom of Amphitheater, get in groups of three for:

     

    Triple Check:

    Partner 1: Heels to Heaven in front of stage

    Partner 2: Box Jumps on first step

    Partner 3: Hallelujah Run up to top step and back down

    3 Rounds

    Head out of the Amphitheater and go behind it to the grassy bowl for:

     

    Clockwork Merkins:

    Perform odd number hours starting at one o’clock on the near hill and run to the other hill for the even number hours.  Run back and forth in between each hour.

    head over to Carillon field for:

     

    Four Corners:

    Corner One: 10 Carolina Dry Docks, run to corner two

    Corner Two: 10 Carolina Dry Docks, 20 Monkey Humpers, bear crawl to corner three

    Corner Three: 10 Carolina Dry Docks, 20 Monkey Humpers, 30 Squats, run to corner four

    Corner Four: 10 Carolina Dry Docks, 20 Monkey Humpers, 30 Squats, 40 2-count Flutter Kicks, bear crawl back to corner one

    Stay on Field for:

     

    The Main Event:

    Tug-O-War Tournament to determine which Nano-Region goes home with the Ghost Flag!

    Daville had 4 PAX

    Tuckahoe had 4 PAX (YHC withdrew himself and became referee)

    SOJ had 8 PAX

    Richmond Proper had 8 PAX (Hardywood gone)

    Since Daville and Tuckahoe only had 4 each, SOJ and Richmond Proper picked only 4 from their groups to compete.  This competition was going to be even and fair!

    Semifinal One: SOJ defeats Daville

    Semifinal Two: Richmond Proper defeats Tuckahoe

    3rd Place match: Daville defeats Tuckahoe (3rd place gets no prize, sorry)

    Championship to determine Ghost Flag winner:  SOJ (with a whole new team) defeats Richmond Proper(2nd place get no prize, sorry)

    SOJ recaptures Ghost Flag (YHC thinks he saw Gumbo put it in his SUV??? be aware)

    still 10 minutes left for:

     

    Burpee Shuffle:

    25 PAX all shuffling in a big circle and in order each PAX call out 1, 2, or 3.  Perform that many Burpees, no repeats.  With that many PAX, this was a killer!  Maybe 50 or so were performed!

    mosey back to flag for:

     

    2 Minutes of Mary led by Rosie:

    Freddy Mercuries x 10

    Rosalitas x 10

    Hello Dollies x 10

    time up!

     

    COT, Numberama, Namearama and YHC took us out!

     

    Announcemements:

    PuppyPile is on August 25th immediately following DogPile.  Marv has the Q.

    Breaking Bread needs an August Q.

    Fireman Ed has his VQ at Hoedown on Monday.

    Labor Day convergence is on Labor Day.  See Spit’s preblast.

    CSAUP is coming up.  See Honeydo for an alternative BeerSAUP!

     

    NMS:

    WOW!  What a week!  I have really enjoyed seeing everyone that posted this week.  52 different PAX posted to YHC’s Q’s this week and I am glad that I got to know each of you a little better this week!  This is a wonderful group of guys and I am glad to call each of you a friend!  YHC’s Q’ing this week was just a personal challenge that he needed to do in order to test himself in several areas of life.  YHC is glad you were all there to help me!

    This morning we witnessed a beautiful sunrise until the clouds and rain came.  Tug-O-War was as fun as always.  A Burpee Shuffle with 25 PAX was not!  That was draining!  Way to push through it guys!  YHC will have to admit, the clock work merkins with the runs in between slowed YHC down a little.  The grass on the Carillon field was as tall and thick as YHC has ever seen it.  Come of City of Richmond, get on it!  Lots of mumble chatter this morning, especially from Wilson.  YHC is glad Wilson finally made it out to a Kubota Q this week, even though YHC Q’d twice SOJ.  Congrats to the horses from SOJ on getting the Ghost Flag.  YHC thought before we started that Daville was going to be tough with Mud Face on the tail end of the rope, but SOJ pulled through.  Welcome to FNG – Drop Cloth!  Way to work this morning and come on back out!  Yes, YHC renamed him.  Discussions were had and YHC is known to change his mind sometimes.  So, there you have it.  My call, I’m the Q!  LOL!  ET’s was fun even though I could not stay long.

    Thanks for everything this PAX has done for me since I started back in October 2017!  This has really changed YHC’s life for the better!

    Have a great weekend all!

    Kubota

    keep posting!

  • Friday Morning

    Three studs posted at Twin Team this morning in order to make themselves even better studs!  Here is what we did:

    COP:

    Arm Circles x 15 forward and x 15 backward (big and small)

    Cotton Pickers x 15

    Copperhead Squats x 15

    Box Cutters x 15

    Mountain Climbers x 10

    Don Quixotes x 10

    mosey to James River Drive for:

     

    Lindsey’s (40’s):

    Carolina Dry Docks/LBC’s

    30/10, mosey 100 yards, 25/15, mosey 100 yards, 20/20, mosey 100 yards, 15/25, mosey 100 yards, 10/30, mosey 100 yards, 40/0, mosey 100 yards, 0/40 mosey 100 yards.

    continue down JR Drive doing the following:

    lunges, high knees, butt kickers, Russian soldiers, Imperial Walkers, carioke left, carioke right, backwards run, skipping, bear crawl, crawl bear.

    grab part of the wooden guard rail for:

     

    11’s:

    Incline Merkins on the rail/Dips on the rail

     

    mosey down to the river bank and grab a picnic table or bench and do:

    20 step ups left leg first/20 right leg first

    10 skull crushes left/10 skull crushers right

    5 box jumps

    mosey to kayak landing and forward run down and up the steps three times.  Backward run down and up steps once(not smart!)

    mosey away from the landing and grab a post for:

    10 each of pole smokers/rosalitas/hello dollies/heels to heaven/reverse crunches/left cross leg lifts/right cross leg lifts/6 inches for 10 count/pole smokers

    mosey back up the deceiving hill toward JRHS and stop at a nice green hill near a baseball field.  With 12 o’clock being uphill, perform clockwork merkins on the odd hours.

    mosey back to BWES and 15 seconds of Burpees.

    time up!

    COT, Numberama, Namearama and YHC took us out!

     

    Announcements:

    Ghost Flag will be on display and up for grabs at DogPile tomorrow!!

    YHC has the F3 Carterico Q in Emerald Isle on August 22.  It is YHC’s birthday and YHC feels like dishing out a beatdown to the local F3 guys there for his birthday present.  If you need another Kubota Q in your life, make the trip down.  It’s only 4 hours.

    PuppyPile is August 25th right after DogPile

    Breaking Bread still needs a Q for August

    Labor Day Convergence is on Labor Day.  See Spit’s preblast

     

    NMS:

    YHC pulled in to BWES around 5:10am thinking that he may possibly be the only one posting today(damn! are the tired of me already?!)  Thankfully Gumbo arrived a few minutes later and then Tobit came in with 5 minutes to spare.  The three of us then wondered if Mr. Holland was going to make his last minute arrival.  A few cars turned in our direction of off Robious with 30 seconds to spare, but none were Mr. Holland.  We were looking for you!

    YHC took his last Q he did at Twin Team a few weeks ago and tweaked it some because he likes going down to the River there.  YHC has still not ever stepped foot on Twin Team hill, but YHC has to post at River Run this coming up Monday for the Summer Tour, so we will see what Gumbo has in store.

    Way to work this morning men!  Lots of abs, because YHC is getting ready for the beach!  The early part of the sunrise was pretty looking down river while we were working out on the benches.  Just a great morning all around and YHC is glad it is Friday!

    Have a great one all!

    Kubota

    keep posting!

  • Thursday Morning

    19 PAX from all nano-regions converged on Mary Munford Elementary this morning for the latest installment of 45MOM.  Conditions were great for August and the grass clippings on the field were waiting.  Here is what went down:

    Mosey to the field for

    COP:

    Helicopters x 15

    Imperial Walkers x 15

    Don Quixotes x 10

    Hillbillies x 15

    LBC’s x 20

    Hand-Release Merkins x 15

    AND JUST FOR SAAB…….SSH x 10!

     

    THANG:

    The BEAST:

    6 x exercises at 6 x cones for 6 x rounds

    Round 1 = Merkins

    Round 2 = Carolina Dry Docks

    Round 3 = WWII sit-ups

    Round 4 = Heels to Heaven

    Round 5 = Lt. Dan’s

    Round 6 = Burpees

    stay on field for:

    4 Corners:

    Corner 1 = 10 Carolina Dry Docks

    Corner 2 = 10 Carolina Dry Docks, 20 Monkey Humpers

    Corner 3 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s

    Corner 4 = 10 Carolina Dry Docks, 20 Monkey Humpers, 30 LBC’s, 40 Squats

    head back over to cones that were set-up for the Beast and perform the following:

    Bear crawl to first cone and perform merkin

    Crawl bear to second cone and perform merkin

    Russian Soldier to third cone and perform burpee

    Lunge to fourth cone and perform burpee

    High Knees back to third cone and burpee

    Butt Kickers back to second cone and burpee

    Carioke back to first cone and burpee

    Stay put for:

    Triple Check:

    Flutter Kicks, Jump Squats and run to last cone and back

    Head back to Shovel Flag for:

    MARY (Gomer Pyle):

    Flutter Kicks

    Hello Dollies

     

    COT, Numberama, Namearama and YHC took us out!

     

    Announcements:

    Ghost Flag will be up for grabs at DogPile this Saturday.

    Puppy Pile on Saturday, August 25th immediately following DogPile.

    Labor Day Convergence in on Labor Day.  See Spit’s PreBlast.

    Fireman Ed has his VQ at Hoedown this coming Monday.

     

    NMS:

    Great turnout this morning.  Everyone worked hard and got the job done.  Grunt killed the Beast!  He was waiting at the start line at the end of every round when YHC finished the round.  Great job, young man!  MacGyver was moving along nicely, as well.  She was right there finishing with YHC at the end of the rounds.  Good job!  Saab looked like he was trying to wave an airplane in on the runway with his SSH’s this morning.  YHC kept it all on the field this morning instead of moving around the AO.  Didn’t want to waste too much time travelling from point to point, plus the field felt like a wet pillow with all the grass clippings everywhere.  There was a nice sliver of the Moon shining in the horizon during the work out.  Thanks to Gomer Pyle for finishing up with Mary while YHC ran to the truck to get phone.  YHC thanks everyone for coming out from all over RVA this morning and working hard.

    Have a great day all!

    Kubota

    keep posting!