YHC expected a bigger showing for a gorgeous Sunday morning at OTB. But he stood alone with his dog until just prior to push off aisle 5 came screaming in. Apparently he had to drop the kids off at the pool prior to departure. 3.5 miles covered. great F2 with aisle 5 afterwords.
Author: Nancy Lopez
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2 for the money
YHC pulled down Satan’s Hill to find an empty parking lot. With minutes to spare Rosco kept this from being a solo workout. According to the bullfrogs here is what went down.
Hot Potato. YHC started us off with the standard warm up.
YHC still at the helm. Run down Sultree all the way to the back of the hood stopping at every other mailbox on the right to perform a rotation of 20 Merkins, 20 LBC’s, 20 squats. 20 minutes in and throw it Rosco. Run back by way of Willomore stopping at intersections for 10 Merkins, 15 WWII’s and 20 squats. Mix in some sprints as well. To the coupon pile for Sets of curls and overhead presses. Run up the hill return for 1 more set of coupon work. Time was called.
YHC took us out in prayer. Rosco I appreciate the push today and keeping it from being a solo affair.
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Last Day of Spring
Spring was in the air at Satan’s Hill as YHC arrived. Oyster was getting some extra credit jogging around the AO. The rest of the PAX was ready to wait until 5:30. As the clock struck away we went. According to the frogs here is what went down.
COP: 20 each SSH, LBC’s, 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, Thigh masters, Flutters.
The thang: Triple/Triple. Grab a coupon. 1st tripple: Runner, Curls, Overhead press, 2nd: Chest press, LBC’s, runner. 3rd Runner, Triceps, rock copters. A few coupon holds, lunges and stretches to round out our time.
YHC took us out in prayer. SYITG!
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And now our watch has ended
To bring a finale to SOJ takeover week YHC motivated himself by signing up to Q. When Wilson stated he was in, I modified the workout to accommodate. Us Respect guys need to watch out for each other. However Wilson bagged it so modify was a no go. According to the cycle enthusiasts here is what went down.
Mosey to the crop circle for COP: 30 SSH, 10, DQ’s, 10 Helicopters, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 Merkins, 10 LBC’s, 10 Dollies, 10 Plank jacks. Mosey down the long winding road.
The thang: Pipeline Triple check: Runner on pipeline, Hand release merkins, LBC’s. Mosey back up the road with some Sprints, Lunges, BS’s mixed in. Back to Ampitheater. Merkins up starting with 1 up to 15 on each step. Dips down, Squat jumps back up, WWII’s back down. Time was called BTF with 1 minute stretch to end the game.
Announcements: Get on slack. If you are not ask someone who knows what they are doing to help you get on. Slack should be all things communication for F3 RVA. F3 Leadership zoom monday at 7pm. The bridge in Charlottesville: 1st Saturday of month, clown cars leave various locations.
YHC took us out in prayer. Great followship at Libbie Market after. I learned I need to get a new watch, one like Bacon Bits!!
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Don’t let the monkey hump you!
One traveler and 3 Forge faithful came out to a good ole forge beatdown. YHC was at his first post at the forge and to be honest when I signed up to Q I thought I was signing up for an AO not in SOJ. After getting up and out of hotel YHC was happy to find warm confines.
COP- Mosey along with multiple exercises mixed in.
The Thang: Lightpole alley. Starting at a pole behind the stadium and going 10 back toward parking area. Starting with 10 exercises on each end and escalating by 10. The lightpoles are a lot further apart than Timberwolf. We made it to 60. 10 merkins, 20 heels to heaven, 30 Carb cakes, 40 ?, 50 mountain climbers, 60Monkey humpers.
YHC took us out in prayer.
YHC appreciates the hospitality shown to this traveler.
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Quintuplets?
Five SOJ warriors came out to a sultry SOT to see what the bus drivers were doing. Alas school is out so no bus drivers. 4 were on time and one showed up during COP ruining the even numbers.
COP was do 2 exercises and mosey a ways and do 2 more. A Plethora of exercises were completed.
Run to base of bleachers. Complete a Quintuplet? Runner up and around the bleachers. P2 Hand release merkins, P3 Squats, P4 Plank jacks, P5 LBC’s. Complete 5 rounds each.
A mosey up hill with some lunges and bernie’s mixed in and BTTF.
YHC took us out in prayer.
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Triple Hat Trick
8 warriors and 3 runners arrived to a gloom laden morning at SOT to bust the hump in hump day! YHC had several thoughts on this particular workout but settled on the Triple Hat Trick on Mount Midlo. According to the bus driver here is what went down.
COP: Mosey to the front of school 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
Workout: Mosey to the base of mount Midlo. Grab a partner. Partner 1 runs to top of mount midlo while partner 2 performs a trifecta of 20 squats, 20 merkins, 20 LBC’s. Do this 3 times then multiply by 3 for a total of 9 times. Up hill with lunges, high knees, butt kickers, Bernie. Mosey back to front of school. Wind sprints across the front lot.
School employee was hoisting the flag and we stopped for a salute. Shout out to Bullseye who noticed she was not putting the flag at half staff in honor of the Texas school children and teachers who lost their lives yesterday, she obliged.
Announcements: Convergence Memorial Day 7am Tredegar. 6/4 The bridge charlottesville.
Prayers: To those families in Texas who are grieving a senseless school shooting. YHC took us out in prayer. Some good 2nd F after the workout led by Honeymoon.
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Lawn of the Month
9 strong showed up at Satan’s Hill to shake off the dust of a Tuchahoe Takeover. Back to SOJ Q’s for now. YHC may have mistakenly stated it would be 45 minutes of stretching. However YHC would have none of that.
A quick COP: 30 SSH’s, 10 each: Imperial walkers, DQ’s, Jazzercise, Russian Soldier, Helicopters, Dead man hang. Let’s mosey. As I took the turn up Otterdale hill I heard the groans from the PAX. This hill is a beast and not the best start to beatdown but we all needed to get better.
Once at the top mosey to the first side street. Time for the infamous Cul-de-sac tour. 1st sac 50 merkins on each end. Next 3 cul-de-sac’s where double so perform each exercise 3 times (Top and in each sac). 40 LBC’s, 30 Drydocks, 20 Flutter kicks. At bottom of last sac stop at trail head do 10 Mountain climbers at top of trail on sac on other side of trail and at Wilson’s house (Tried to get someone do MT Climbers in Wilson’s yard but no takers.
A relay sprint about 100 yds. Lunge down hill then mosey BTTF. A quick stretch.
Prayers to Parker’s and family who welcomed baby Noah at 5:23 this AM. In true F3 fashion Noah made it for the beatdown with time to spare!!
YHC took us out in prayer.
Lots going on see Dogpile backblast for a list. Upchuck did a nice job of summarizing.
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Damn that was hard
YHC was up in Baltimore without an AO within 2 hours. So what do you do? Talk one of your co-workers to meet you in the parking lot at 5:30 am. Challenge was accepted and according to those loading the shuttle for BWI here is what went down.
Mosey around the hotel. COP 20 each SSH, LBC. 10 each: Merkins, DQ’s, Helicopters, Imperial Walkers, Flutters, Box cutters, Drydocks.
Triple check with 2 PAX? 1st person run to end of lot 2nd alternate between WWII’s and hand release merkins. 3 turns each
Triple 2- Alternate between SSH’s and Squats. Runner same length.
Run around hotel stopping for exercise at every lightpole.
Triple 3- Runner around the hotel . Alternate between 10 Drydocks and 10 LBC’s.
YHC took us out in prayer.
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Where’s the lightpole
YHC arrived to timberwolf to find a party of 4. YHC had one with, so 6 it was. According to the trash man here is what went down.
Mosey around the far side of the school whole doing COP. Various warm up exercises completed.
Lightpole alley. Starting with 10 working up to 90. You know the drill. Exercises included: MErkins, Squats, Monkey Humpers, LBC’s, Drydocks, Etc.
Run to the track then run a lap around the track. To the tennis courts for High knees, buttkickers, shuffle, Bunny hops, broad jumps. BTTF. Out with 2 minutes of stretching.
YHC took us out in prayer.