Author: Lug Nut

  • Where’s the Bus?

    The PAX was 7 strong entering the Gloom.  Here’s how at went down…

    The Thang

    Mosey to the side of the bus loop

    COP

    20x SSh

    20x LBC

    15x Mountain Climbers

    20x Imperial Walkers

    Mosey to front steps

    Lindsays

    30, 25,20,15,10 jump steps

    10, 15,20,25,30 dips

    Mosey to basketball courts

    King of Hearts

    1st basketball court, reg. suicide (2x)

    Climb hill for 50 lbc

    2nd court, backward suicide (2x)

    Climb hill for 50 lbc to plank

    3rd court, reg. suicide (2x)

    Climb hill for 50 lbc

    4th court, slides (2x)

    Climb hill for 50 lbc to plank

    Mosey to bus loop

    Ascending Curb Crawl

    Bear crawl to opposite curb 1 derkin

    BC to opposite curb 2 derkins

    And so on to 13

    Johnny Cash

    Pax circles and holds plank position while each member rotates through 5 merkins

    COT

    Moleskin

    Props to all that came out this fine morning.  We had an opportunity to explore the AO a little more and enjoy some of what it has to offer.

    YHC was looking forward to finishing the conversation with DK about the “little people” at the birthday party his wife attended in Europe.  TYA asked if DK’s wife was 6’7” and therefore was DK a little person?  Maybe one day we will find out the answer to one of life’s little mysteries.

    Pele posted once again and saw little challenge in the beatdown YHC was trying to deliver.  It is also noted that the young man has not seen the movie Pet Detective, which seemed odd until I realized he is 11 and the movie was released 21 years ago.  WOW!

    Wedding Singer continues to bring it big time!  He is going for the 6 pack this week.  Go get it!

    Fudd effortlessly cruised through the suicides and curb crawl.  YHC is going to have to work a little harder to find a way to smoke Fudd.  He did offer a ride to the Monument 10k for the first 6 interested.  Evidently he has VIP parking.

    Of course it was nice to see Bleeder & TYA cross the border again.  Evidently the quotas have been reached and the county cannot allow any additional city dwellers, otherwise I’m sure we would have seen Toga.  YHC does find it amusing to poke at him since he does not read the backblast!

    Oh yeah, the bus did come through at 0621.

    Have a good one!

  • The Source of Truth

    The Thang

    Mosey to middle of the crisp untouched snow covered field

    COP

    20x SSH

    15x Mountain Climbers

    20x Imperial Walkers

    20x LBC

    Zombie Walk

    To middle of bus loop then jog to the Tennis Courts

    Escalator Four Corners

    10 Merkins

    10 Merkins, 20 LBC

    10 Merkins, 20 LBC, 30 Deep Knee Bends

    10, Merkins, 20 LBC, 30 DKB, 40 SSH

    Plank & unwind

    40 SSH, 30 DKB, 20 LBC, 10 Merkins

    30 DKB, 20 LBC, 10 Merkins

    20 LBC, 10 Merkins

    10 Merkins

    Mini Beast

    At the end of each court (4) do 50 LBC to plank

    Rinse & repeat

    At the end of each court (4) do 10 Merkins to plank

    Lunge back

    Mosey to flatly packed snow in parking lot

    Johnny Cash

    Pax circles and holds Dead Cockroach position while each member counts 10 LBC

    Repeat with 10 merkins

    Top off with another 10 LBC

    Mosey to the Shovel Flag for COT

    Moleskin

    YHC has been looking forward to an AO much closer to home.  The good news for the rest of the PAX is it was a beautiful, crusty, icy & snow covered Gloom just the way F3Richmond likes it!  Sunny & 70, as always!

    Bleeder took full advantage of the opportunity to perfect his donuts on the pristine snow.  Evidently he had a little extra time on his hands after picking up TYA at 0449.50.  A note for future reference; you do not have to go through Customs on the way to the south side.

    TYA did bring his curmudgeonly spirit across the river, it will be noted however after 15 minutes in the snow covered Gloom his spirits changed and the delightful, kind, & gentle TYA returned.  YHC is not sure if it was the flashback to childhood memories in the snow or the mumble chatter with Wedding Singer reliving the Pats 28 -0 victory over the Seahawks .

    As always the counting during the COP is still a work in process.  This time however Iron led the charge cleverly leaving out a couple of numbers along the way.  The tone was set for the rest of morning.

    TCLAPS to Wilson & Wedding Singer for actually doing lunges with proper form, well done.

    The six pack mini-CSAUP is still a possibility for YHC, Bleeder, & TYA.

    It should be noted that Wilson’s wife did grant permission for him to attend, hmmm, should we ask her to give Toga’s wife a call?

    See you next week.

     

  • Preblast – New AO – Swift Creek

    F3 Richmond continues the march across the Metro area bringing a Sunny and 70 forecast into all areas of the city.

    The PAX will launch from the Swift Creek Middle School bus loop parking lot into the Gloom of the athletic fields for a bootcamp style workout.  Firing off at 0530 for 45 minutes of torturous pain across the Fields of Joy and around YHC’s favorite weapon, basketball courts.  Many other options may prevail, hills, stairs, tennis courts, football & baseball fields and track will provide many opportunities to bring the burn across the mighty James.

    Physical address is:  3700 Old Hundred Road South, Midlothian, VA 23112

    What else are you doing at 0530 to inspire and be inspired?  Fitness, Fellowship, and Faith

    See you there!