Author: Mudslide

Warning…. Today’s session may cause those to go WTF, to curse at certain exercises especially ones that need to go back Down Under, mumble chatter about others, rip a good one in the cold weather, even the woodland creatures hiding going the humans are at it again. Here’s the breakdown:

A long mosey to the other side for a quick warmup: Imperial Walkers, Ukrainian Soldiers, SSHs, LBCS, and Merkins to get the body started. Once completed, over to the light poles for the first time in 2024

My apologies for not being able to count (it’s 9 versus 8). Carolina Dry Docks, Merkins, Squats, Dollies, WW2, Diamond Merkins, etc. Called out by each member with the loudest groan going to n Warby when he called out burpees(you knew they were coming at the end just where no one had an idea). To make up for being one short, I added 45 LBCs, something we can crank out quickly.

Four corners ladies of Timberwolf style: Gator Merkins, Aussie mountain climbers(Honeymoon with the quote: you can send those back), plank jacks and ski jumpers. Nice round from everyone turn back to the flag for some stretching, close it out

Numbers, names and prayer led by YHC to close it all out

Nancy Lopez is leading Satan’s Hill tomorrow(his birthday), come out show him some love. A lot of rucking workouts check Slack for the details. Frozen Triangle next Saturday 2/10 starting @ 6am over at Dogwood Dell. Today I felt good, still working on muscle endurance and conditioning but it’s coming around little by little each time out. Have a good one see you later

Start with a myth/fact: you can’t nap or go back to sleep after a F3 workout. Fact: yes you can get a workout in, hit a Starbucks grab a drink a little food head home either eat or save for later then grab a rinse and go back to sleep for a while. Tonight is my Friday, I have hit 2 AO this week is pretty good I get home, grab a nap, hit a workout then sleep more. A solid group of 10 came out to the Wolf to see what I had in store(my first Q led of 2024)

From Futon: less clothing equals moving faster. We were blessed with unseasonably warmth for January yet I basically changed the workout when I arrived. A WARMARAMMA to start:(SSH, Imperial Walkers, Ukrainian Soldiers, Nancersizes, Cherry Pickers, Copperhead Squats, Merkins, LBCS). A little left to our first spot where it was lighted for us

Triple check: Step ups(Cookie then I did bench jumps up, with tricep dips and run to the last light pole and back)

To the bus lot next: Ascending/Descending light poles start out 5 Lt Dan’s, 10 Diamond Merkins, 15 Alabama Prom Dates, 20 2-count flutters, 25 SSH. Then we descended each light pole taking one exercise off, at the final one a quick sprint to the end.

5 quick sprints up the hill nearby, then mosey to the tennis courts for a 1:4 Merkin/Plank Jacks. 1 Merkin, bear crawl(Cookie has a little PTSD due to the hardest mile with these), 4 plank jacks. We got up to 6/24 I had one final thing I wanted to do

First time in a good while for build-a-beast. 2 rounds with squats and WW2 turn back to the flag for a final stretch, close things out on time. Numbers, names, announcements and prayer led by YHC to close it out.

There’s a Murphy workout tomorrow at Twin Team, Satan’s hill is open(I originally had it but needed to change). Good mumble chatter especially about a sock. Stay hydrated, also don’t get into a false sense with the warmth watch out cause this is weather that you can get I’ll if not careful. Keep an eye on Slack Saturday 6am ruck at Rock, and Roll plus Sundays different locations and perhaps during the week check the channels. Thanks to all who came out I will be doing things differently this year changes I have seen and will use but the intensity remains fact going to bring gear out I have. Have a good one see you next time

I took a little walk down the alley behind the school cause it had been a good while since i had done according to Nancy “a true light pole workout”. It was getting lonely until McGruff showed up, I gave it a couple of minutes then we headed around the corner since it was just 2 for a warm up: SSHs, Arm circles, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs. After that, mosey down to the start.

Light pole alley…. Start at one, run down do the same thing at the end, then to the next one. Each pole, you decrease the exercise by 5. Started with 45 Carolina dry docks, mosey to the end, do the same 45 then to the next pole. I refer to it as a buffet cause you can throw everything at it, and still kick your butt. Flutters, Mike Tysons, Jump Squats, Wide leg mountain climbers, Freddy Mercury’s, Burpees, etc. We finished, then a small trip the tennis courts next to us.

The ladies from heaven watched us next as we did 4 corner “ladies of the night” style. WW2, Australian Mountain climbers(you will see that Saturday), plank jacks and Alabama Prom Dates when that was done it was 40 minutes so back to the flag.

Count outs, names and prayer led by YHC to close the session

Hardest mile coming up 12/30…a few are going to conquer plus after with a DTH queue end the year insanely. Growruck 2024 RVA sign up is ongoing see Slack for all the details. We should next week see who gets the Q to start 2024. I have Rock and Roll this week so come out you want a workout, I will make sure of that.

Final thing….I haven’t been out as much the past month. I am working at Amazon so that plus the hours I need the sleep. One thing though, I signed up to lead all the Q’s, I commit and make sure I honor it. I have 2 more left to lead this month: Saturday and one more at Satan’s Hill next Friday. Come on out, remember it takes 3 weeks to develop the habit, 3 months to establish the lifestyle change. Have a good one!!!