Author: Slurpee

15 warriors resisted the fart sack  this morning and posted for a great start to the week.  Here’s how it went down:

9 Burpees = represents the number of points the Skins scored yesterday while being defeated.

COP:

Side Straddle Hop

Copperhead Squats

Merkins

LBC’s

Flutter Kicks

Thang:

Quick lap around the neighborhood and back to the parking lot hill (going up to the blacktop).  Taking a page out of EF Hutton’s playbook we did the following:

Partner up:  Partner 1 does Bernie Sanders (Run backwards up, and run forward back down) 3 times while P2 performs Merkins and Burpees.  Then switch, until each team completes 100 merkins and 100 burpees together….

Mosey to the Top of Lindsay for the following:

-Pax Sprints down Lindsay all the way to the bottom, then partner up.  Partner carry all the way back up Lindsay….. Each time that partners switched during the carry, each man performed a set of booyah merkins…Once reaching the top of Lindsay, each man performed 3 sets of 20 partner leg tosses….

–Rinse and Repeat…

-9 More Redskins related Burpees….

Mosey back to the flag for Ring of Fire and Cot (Gomer Pyle took us out)….

NMS:

The humidity continued to be thick this morning in the RVA…. Mumblechatter was pretty light prior to 5:30 a.m., however, YHC learned from Honeydo that the skins lost and only scored 9 points yesterday.  Last Monday, Honeydo incorporated some Redskins statistical facts into our workout so I followed suit.

Upon YHC’s announcement of the Bernie Sanders exercise sequence, the PAX seemed almost universally unhappy with the number of Merkins and Burpees proposed….  Nonetheless we powered through….great work fellas!

Finally, Lindsay proved to be pretty difficult, particularly given the humidity levels.  That didn’t stop some PAX members from crushing it!  Also for the record, YHC hopes to never get in an official foot race of any kind with Splinter….As we sprinted down Lindsay, that dude reminded me of Justify rounding the turn for home in the Belmont Stakes… He was lightning fast while making it look like a stroll in the park….My short legs need to grow about 3 more feet to even stand a chance….Nice work Splinter!

Great to partner with EF Hutton and Handshake today….Have a great Monday!

Announcements: 4 year anniversary convergence at Dogpile. Followed by a cross country scoring event or a FNG friendly bootcamp, both at 7:05. Cookout to follow. CSAUP on 10/20 at Forest Hill Park – 7:00 a.m. start. Puppypile on 9/29.

Breaking Bread this Sunday Evening (5 or 6 p.m.).  Let me know if you’d like to join, I’ll be taking 2 of my 3 2.0’s….

13 Strong showed up on a beautiful Monday morning for a great start to the week:

COP:

Lap around the hood

Side Straddle Hop

Helicopters

Flutter kicks

LBC’s

Merkins

THANG:

Mosey to the top of Lindsay for a good old fashioned 11’s sequence (Merkins at the top of Lindsay Drive and Crunchy Frogs at the bottom)….

Mosey back to the flag for Merkin Ring of Fire, Mary (American Hammers X30, 6 inches X 30 count), COT, Numberama, Namearama, Announcements, and Splinter took us out.

NMS:

YHC was excited to Q on such a nice morning.  In thinking about the plan last evening, YHC decided that although partner carries and wheelbarrows are fun, it was time to change things up.

YHC decided to challenge the PAX with something YHC isn’t so good at which is running.  What a better track (back and forth) than Lindsay Drive for some 11’s.  I believe down the hill one time is .2-.25 miles, and it’s a hard, steady climb back up (obviously same distance).  Doing that 20 times was a real challenge for YHC!   Tclaps to Garbage Plate, Gucci, Splinter, and Offshore for leading the way, man you guys are FAST!

Simply put, YHC loves how F3 pushes each of us to be better not only physically but overall as men.

Go get ’em today fellas, what a great start to the week!

Announcements:

Memorial Day Convergance at Tredegar/Belle Isle May 28th.

Summer Challenge:  Post at every AO between Memorial Day and Labor Day.

12 Strong resisted the fartsack following a successful CSAUP weekend.  Here’s what ensued:

COP

Side Straddle Hop X 20

DonQ X 10
Merkins X 10
LBC’s X15
Flutter Kicks X15

Copper head squats X 10

RUN around and the neighborhood
Then, Mosey to Bottom of Lindsay: (Partner UP)

-100 Merkins, sets of 10, P2 planks while P1 exercises

-100 LBC’s, sets of 25, P2 holds legs 6 inches while P1 exercises

-100 Jump Squats – Sets of 25 while P2 holds squat lunge position.

MAIN EVENT:  Bear Crawl .23 miles up Lindsay (stop every 20 paces for 5 Merkins)

Mosey to Horseshoe for Triple Check – Balls to the wall, flutter kicks, P3 Runs (each team 3 times through).

Mosey to the Field For Wheelbarrows = Wheelbarrow to the 50 Yard line, stop and team does 10 burpees.  Switch and P2 Wheelbarrows back….

MARY

American Hammers (X50), 6 inches (X25), Hello Dollies (X20), Leg Lifts (X15)

Numberama, Namerama, and YHC took us out….

NMS

YHC appreciates 12 strong showing up to Hoedown this A.M., particularly after a successful CSAUP weekend!   Fudd made it known that the welcoming committee at the CSAUP finish line was too quiet on Saturday considering the circumstances.  YHC was not present at the end of the race Saturday morning, so no personal comments can be offered.  Fudd did however, demonstrate proper verbal support and tclaps for the pax while we finished Bear Crawling up Lindsay this morning indicating that “this is how to support your team members”.  Love you Fuddski!

Speaking of Bear Crawls, well done fellas!  That was a long way and Honeydo smoked the rest of the PAX…  YHC can only imagine what the driver of the passing car must have been thinking about 12 dudes crawling up his street at 5:40ish a.m.

Finally, wheelbarrows were fun today, right?  Great to partner with you Wedding Singer way to push it!

Announcements: 

-Slurpee:   YHC has the Breaking Bread Q this Sunday, Kubota has volunteered to help and we please need one more….

Thanks for letting me lead today fellas, have a great Monday!