Author: Nancy Lopez

  • Take cover

    On a rainy Wednesday near the nations capital YHC went out to discover what the DC metro area had to offer in form of a beatdown. YHC was not disappointed and remained dry most of the workout? In Arlington apparently there are a lot of parking garages and this AO happened to be right next to one.

    Standard warm up of SSH, DQ’s, Willie Mays Hayes, Merkins, LBC, etc.

    Perform 1 round of 5 burpees, 10 Merkins, 15 WWII’s, 20 squats. Run up parking garages to 3 level out onto road and down hill back to starting point. Round 2 perform 2 rounds of exercises above, same run, Round 3, 3 rounds of exercises, same run, and repeato for round 4. At 610 time was called.

  • Potomac Rising

    YHC tested the temperature in Potomac MD for a little Potomac Rising. He was greeted cordially by 4 members of the DC brigade. According to the teacher that showed up way too early for school, here is what went down.

    Mosey warm up and pick up coupons. Standard warm up including one of my new faves Willie Mays Hayes. Farmer carry to back playground.

    The Thang: All together and on your own. Q calls out exercise do first set all together and various runs to other side of playground including Sprints, My captains, and high knees, then 2nd set to end OYO.

    Exercises included: Blockees, Clean and press, overhead press, curls, skullcrushers, squats, swings, one arm lat pulls, etc.

    Q took us out in prayer.

  • Stairway to heaven

    Had the change to workout with 5 of DC Metro’s finest this morning. Met on a football field so was expecting fun with that, only to find out they are in training mode for the 9/11 stairclimb. After a brief warm up we moseyed over to some parking deck stairs. Performed 1 burpee at bottom and escalating merkins starting from 1 at the top. 4 flights of stairs were used. The pax had ruck sacks strapped on so I felt need to stay at the front being I had no ruck. 20 rounds were completed.

  • 3rd Piece of Stromboli

    9 strong came out to end the week right where it is always 70 and soupy. The mornings are getting shorter, need to use the light while we have it. Coming off the F3 Fantasy draft where our gracious host DK stuffed us full of wings and a definitely not needed 3rd slice of Stromboli this was a struggle for YHC.

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    The Thang: Triangle of pain: Coupons at the start. Perform 5 coupon swings. Run dog park path to first cut-de-sac perform 10 perfect merkins 5 squats, run to second cul-de-sac perform 15 WWII’s and all prior. Run back to start for 20 curls and all prior, Keep going with 25 Plank jacks, 30 flutter kicks, 35 front lat raises, Keep going around dropping an exercise each time. Time was called and BTTF.

    Announcments: See slack: CSAUP 9/26.

    YHC took us out in prayer.

  • 300 and many more

    Fourteen SOJ Redwoods came to start the week right and see what was in store on the sunny and 70 degree morning. YHC had learned that our own Futon would be hitting his 300th post today so in honor of that we would do 300 of every exercise called. Starting off with Burpees.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    COP 1: Run to each stopping point and perform 300 exercises (as a group) so 16 each. Burpees, Squats, Plank Jacks, WWII’s, Monkey humpers, Box cutters, Drydocks, Jump squats, etc. Reverso while repeato all the exercises back. YHC stated if PAX remembered all exercises we would skip burpees at end. PAX remembered all exercises. However, Warby started doing burpees back at the start and we all joined in.

    COP2: Run around horse shoe at varying speeds.

    COP3: Love circle.

    Cop4: 5 MOM

    Prayers to all our kids going back to school, may they be safe.

    YHC took us out in prayer.

  • Mountain View

    YHC found himself down range in Roanoke for Overlander beat down. Q had messaged the PAX to bring rucks which I did not get. Still got the beatdown experience nonetheless. At 5:30 Q called for a run up a hill that made Twin Team or Satan’s hill look like a speed bump.

    Standard warm up with a new one Willie Mays Hayes which I will be bringing to an AO soon.

    5 stations consisting of burpees, merkins, squats, lunges, cocaine bear crawls, etc. 3 exercises per station. Cycle through 20 sets of each exercise for 5 minutes. At timer rotate.

    Let me tell you, this PAX got after it.

    COT at top of hill with a beautiful sunrise over the mountains in the background. My phone was 3/4 mile south so I did not get a picture.

  • Fantastic Five

    4 walkers and 1 Rucker helped the sun rise with the usual OTB at Winterfield Starbucks. 60 minutes and 3.3 miles were Rucked/Walked. Coffee was enjoyed by most.

  • Three’s company for the ghost flag

    Three F3 Clydesdales came out to a balmy morning at river run only find a beatdown awaited them. A handshake Q turned into a YHC Q thanks to the ghost flag. El Nancyo (I hear this is a thing now) gave the PAX a run option but all agreed on bootcamp.

    Mosey around the front circle for some warmups. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Mosey to base of twin team hill. Years ago Doozy led the toughest F3 workout I had ever done with a suicide up Twin Team hill. We were not going to do that but rather a variation.

    The 10 percenter. 10% up the hill and perform 10 exercises, 10% more and perform 20 exercises while repeating only the last. 10 Merkins, 20 WWII’s, 30 squats, 40 Drydocks, 50 Dollies, 60 Monkey Humpers, 70 second plank hold, 80 LBC’s, 90 SSH’s, 100 APD’s. YHC’s measurements were off and hill was not as long as memory! We winded around at the top to Singers house for the ending. Run BTTF arriving 3 minutes over.

    Announcments: Clown cars for the bridge this Saturday (Bootleg and upchuck). Homegrown half, 5K, 10K this Saturday.

    Prayers to Charlotte may god wrap healing hands around her. YHC took us out in prayer.

    Mumblechatter was strong this morning, it was a pleasure working out with you gentleman! Handshake has the SOJ ghost flag.

  • Another Gear

    12 lucky F3 faithful started the week off right by fighting off the fartsack and posting out to the Alamo (AKA the FNG machine). This FNG was courtesy of Elle Woods but is a New Marketeer. The clock struck 530 and off we went.

    Quick mosey around the lot. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    To the top of the bunker. Perform 10 of called exercise at starting point, 20 at tunnel entrance,30 at tunnel exit and 40 on top the other side. Work in reverse order on the way back.

    Exercises included: Merkins, LBC’s, Copper head squats, Plank Jacks, Flutter kicks, Monkey humpers, mountain climbers, APD’s,

    Mosey/Lunge back to lot to finish off with a few sprints.

    Announcments: Homegrown half, 5K, 10K, 8/16, 9/26 CSAUP in SOJ,

    Prayers: To FNG No Show’s wife recovering from cancer. To Charlotte.

    COT: YHC took us out.

  • The ghost flag cometh

    A lucky 13 RVA studs came out to find what a Bootleg Q had in store for them. However, YHC and the ghost flag had other plans. After acquiring both the RVA and SOJ ghostflag’s on my last 2 Q’s it was an honor to be back in front of the pack. YHC did not want to let the Ghost flags collect dust in hos garage like the prior holders, not naming names. According to the RVA Run club who were assembling in the adjacent lot here is what transpired.

    Mosey to the round about, very wet so move to some dry bricks. COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    2 and half triples and a love hill:

    1. Mosey to the pipeline, triple up. Runner up the pipeline. Hand Release merkins aka Justin Tuckers and LBC’s.
    2. Love hill half way back up hill.
    3. At the Triangle, Runner up long hill, Squats and Moving lunges. Lunger moves the start point up the hill. This seemed to be problematic for the PAX as confusion was abound. So this was the half triple.
    4. At the Carillion another triple. Bear crawl up the stairs, run around the top and down other stairs. Dips and incline merkins.
    5. To the amphitheater for box jumps up the seats to the top.
    6. Various runs around the round about at the top.

    BTTF for some stretching for last 2 minutes.

    Announcments- Homegrown half/5K, 10K 8/16, also on 8/16 Bootleg and Upchuck forming clown cars for the bridge. CSAUP 9/26 in SOJ. Labor Day convergence info coming soon.

    Prayers to Flatline’s neighbor,

    YHC took us out in prayer.