YHC grabbed The Breaking Bread Q this Sunday and threw down a Chicken Pot Pie that any chef from a 3 star Michelin restaurant would be proud of. Rotisserie chicken? Yes please. Sauteed vegetables? Ohhh yes…Pillsbury biscuits on the top. Absolutely.
Wegman’s cookies, fruit and some iced tea to pull it all together.
Bag drop promptly at 530pm.
YHC grabbed the Q sheet earlier this week and by making this commitment, forced himself to learn something more about the Bon Air geography. It was a short lesson, however, as we stayed within the confines of the shopping plaza for the workout.
Our usual 3 mile rucking workout was something a little different today. We rucked, we lifted our rucks. We rucked and then we walked forwards and backwards up a hill. We repeated this cycle 3 times. Those backwards walks will definitely build quads of steel for future workouts.
Announcements: Chili cook off and Daddy Daughter dance.
Prayer requests: Sable and his family as they head overseas.
YHC took us out in prayer.
YHC decided to ditch his usual Twin Team haunt for the friendly confines of Satan’s Hill. A rowdy crew joined YHC for a little fun this morning. It was great to work out with some old and new faces today.
Warm-a-Rama:
It was a jogging warm up today. We ran, we Ukranian soldiered, we quad stretched, we downward dogged, we dead man hanged, we ran. We ended up at the bottom of the hill.
Thang 1: The Grinder
A series of exercises each in 4-minute blocks. Each member of the PAX does reps of called exercise and then runs up and down the hill. Repeat as many times as time allows.
Round 1: 15 Merkins
Round 2: 15 Deep Squats.
Round 3: WWII’s
Round 4 : 2 count lunges. Backwards run up the hill after this one. Holy quad burn.
Thang 2: Dora
Partner up – 100 Merkins / 200 WWII’s / 300 SSH’s. Partner runs up and down the hill.
A quick mozey stopping for 25 merkins followed by some ab work. Exercises included LBC’s, Heels to Heaven, Hello Dolly, Rosalita’s, Penguins.
Time Called.
Announcements: Chili Cook Off and Daddy Daughter dance. See slack for details.
Prayer Requests: None spoken
YHC took us out
Welcome to F3RVA CottonTail. He joins us from Greensburg, NC and with one kid at VT and the other at NC State. He’s a Lego man and YHC shared his frustration at the wage rate increases that Lego has caused in the Chesterfield area. Cottontail agreed to take this complaint up to the highest levels of Lego management. This will surely drive resolution on the issue.
Great day. Great morning.
13 HIM’s joined YHC for a No Toll beatdown. YHC celebrated his actual birthday with family on Sunday and today with the brother’s of F3. 530am sharp, off we went.
Mozey to the Toll Booth – 25 dips, 24 decline merkins.
Continued mozey warm up around the parking lot, than on to Warm-a-rama –
Warm-a-rama: SSH’s, Helicopters, Dead Man Hangs (straight and wide leg), Merkins, Wide Grip Merkins – Recover
Thang: Partner Up for Catch Me if You Can.
Thang 2: The March to 49.
Slow mozey around the parking lot with YHC calling out ‘1 Burpee’ every few seconds. The PAX made their way around the parking lot and then made the turn for the home. We stopped at the Toll for 11 dips and 11 incline merkins, wrapping it up with 7 more burpees on the way back to the flag.
One minute left to go. Circle up for 1 minute of Heels to Heaven. Time Called.
Announcements:
YHC took us out.
It was a banger workout today and YHC hopes his friendship with Last Call is still intact. Supposedly, YHC is on some type of list. No doubt, the A-List.
A great day at the No Toll. Thanks for celebrating with me.
Special thanks to L-Woods for attempting to make coffee and Snuff for actually making coffee. Great to see McRib out hanging with the boys once again.
14 HIM’s whose name may or may not be identified in the PAX section joined YHC for a No Toll beat down. No doubt attendance was high after No Toll received the award for the most well attended AO in the RIC. We’re going Back to Back!
YHC was scouring the Internet last night reading backblasts from other AO’s hoping for some inspiration. The following went down…
Warm-a-rama: Mozey to the back parking lot stopping to pay the toll with 10 dips and 10 decline merkins. Once at the back parking lot, jog one lap then on the second lap do some dynamic stretching. Off we go to the Pavilion.
Thang 1: Triple Dora – This is a Dora with a Triple Check (Courtesy of F3 Omaha). Round 1: Merkins, Squats, LBC’s. One person runs, one person planks, the 3rd does the exercises. Round 2 – different partners and exercises but same theme: Carolina Dry Docks, Bobby Hurley’s, 2 count American Hammers.
Thang 2: Mozey to the Parking Lot: Divide the parking lot into quarters. On the way out, 16 Gorilla humpers, 4 Big Boy Sit Ups (Lots of debate on what this exercise is. Who knew Last Call was our Go To Man for F3 exercises??). On the way back, 32 Gorilla Humpers with 8 Big Boys. This one courtesy of F3 Jacksonville, FL. There was more to it, but we were running short on time.
Thang 3: Sprints – 3 rounds of 75% down and back. 1 round of 100% with down. Kuddos to those that didn’t hear YHC and finished 100% with a down and back.
Mozey back to the flag with a quick stop and payment at the Toll with 20 incline merkins.
Numbers / Name
Announcements:
Prayers:
Dealer took us out.
Great morning! Great to see some new faces and familiar faces who traveled a bit farther than others (Big Rig!) to enjoy the great AO that is No Toll.
YHC is missing two names from this morning. Please identify yourself so I can get the backblast updated and you can get your credit on Big Data.
6 regular HIM’s and 1 Downrange joined YHC for a little Lounge action at Twin Team today. Was it loungy? Sort of.
Warmarama: Various exercises called, all completed in conversation.
Thang: 4×4 basketball – regular court. The great hoopers that joined YHC today didn’t let a semi-flaccid basketball stand in their way. It was time to hoop! No score was kept and YHC would call out various exercises after a made basket or a particularly bad shot or pass.
Thang 2: 4×4 basketball – diagonal court. A bit more running on this one.
YHC’s summary of players:
Rosie quickly established himself as the basketball player in the group. Ever see one of those 1950’s videos of the white guy with perfect form holding down a solid pivot foot while protecting the ball in 3-point stance? If so, you’ve seen Rosie play basketball. Mad skills on this dude.
Pad Thai: We’re still trying to identify his range. Couldn’t seem to make a basket if he was one foot from the hoop or 20 feet away. The bottom of the net proved elusive. It’s always a good idea to try and throw the basketball as hard as you can against the backboard…so says Pad Thai.
Doozey: Ever seen Steph Curry play basketball??? Doozey is the exact opposite.
Sin bin: This F3 brother just rebounds. Does he score? No. Does he play defense, sort of. He is the Dennis Rodman of Twin Team.
Last Call: Anyone ever play basketball with an old man, and he just knew where and how to throw elbows to inflict pain? In YHC’s younger days, YHC used to play with basketball with Kelly Jones. Kelly used to elbow YHC in the kidneys on every play. Need a dirty old man trick…Last Call is your man.
Game Warden: YHC is going to go out on a limb and say that Game Warden has never played basketball before.
Wedding Singer: YHC couldn’t come up with the proper adjective to describe Singer’s game. Maybe YHC will come up with something clever and update the backblast a later date.
Mozey Lunge back to the Flag for a quick Circle Up for some Ab exercises.
During these Ab Exercises, conversation turned to Game Warden’s wedding this weekend. Various unnamed people were trying to get some intel on how good looking the bridesmaids were. Doozey reminded the group that the mother’s and aunts are more in our age range than the bridesmaids and the backblast title was born.
Name-a-rama / Announcements / YHC took us out in prayer.
A sneaky Lounge workout today! It was fun.
YHC showed up to The Forge today for his first Q. What a great place to workout and even better HIM’s showed up today to take part in YHC’s 9/11 memorial themed workout.
Warmarama: Jog down light pole alley stopping at the bottom of the hill for a little 3-minute plank. This 3 minute plank honors the nearly 3,000 people who died on 9/11. Once completed mozey to the end of the road.
Warmarama continued: Different exercises called alternating between 9 and 11 count. SSH’s, Don Quixote’s, Dead Man Hang, Andy D’s, Merkins, WWII’s.
Thang 1: Partner up, 9 rounds 9 burpees per round. 1 person completes the 9 burpees, the partner runs down and back 2 light poles. This was a burner and YHC blacked out somewhere around round 6. We probably finished 9 rounds.
Lunge Walk to the next light post. Mozey to the next one.
Thang 2: Partner up, 11 rounds 11 Gorilla Humpers. 1 person humps, the other runs two light poles and back. This was also a burner. With the long hill awaiting us and the burpee round taking a bit longer than expected, YHC called it around round 8. Back to the Flag.
A quick circle up. 9 LBC’s, 11 Heels to Heaven.
Shut it down with 1 minute of silence.
Numbers, Names, YHC took us out.
Announcements:
YHC is forgetting someone in the PAX today. Let me know who it is and I’ll make the correction.
YHC was thrilled to see 7 HIMs in attendance this morning at the Twin Team Lounge this morning. Temperatures and attitudes were near perfection as always.
Warm-a-rama: Back and forth across the blacktop. In conversation warmup with Ukranian soldiers, walking high knees, quad stretch, jogs, etc. Then circle up for some stretching to get those muscles loose. You can’t rush perfection at the Lounge.
Thang 1: Quad-check. Run, Squats, Merkins, LBC’s.
Thang 2: Ascending 4 corners. YHC pulled a fast one on the group and went to 50, 60, 70 and 80 on the corners vs. starting over. The PAX rallied and rebelled appropriately. We ended with 80 monkey humpers which was an appropriate transition to the weekend activity that we’re all sure to have.
Number-a-rama / Prayer Requests and YHC took us out.
Credit to Rosie for the joke of the day. YHC apologies to Last Call for making him sweat in the Lounge. Great to have Bullseye back with the group.
17 HIM’s joined YHC for a No Toll beatdown today. YHC has been off the Q sheet for awhile, and it felt good to be back!
Warmarama: Mozey to the courts for a lap around the court then line up on the baseline for a suicide warmup.
Mozey to the fields stopping to pay the toll along the way. 10 dips and 10 decline merkins for your troubles please.
Thang 1: Partner Up. Complete 50 burpees as a team. One person burpees, the other runs to mid field of the soccer field.
Mozey
Thang 2: Partner Up, complete 100 merkins as a team. One person merkins, the other runs to mid field.
Mozey
Thang 3: Partner Up, complete 150 2 count lunges as a team. One person lunges, the other runs across the field.
Mozey
Thang 4: Partner Up, complete 250 Freddie Mercuries as a team. One person Freddie’s, the other runs across the field long ways.
Mozey
Thang 5: Partner Up, complete 500 air squats as a team. One person squats, the other runs across both the soccer field and the parking lot.
Mozey back to the flag with some active stretching the way.
Announcements:
YHC took us out.
Machismo figured out YHC’s plan today. YHC can’t screw up the counting if the PAX has to do it.
Great workout and great company this morning. Awesome way to start the day!
A rowdy crew showed up at Twin Team today. Per usual, the Lounge did not disappoint with good conversation and a bit of exercise mixed in just to make it spicy.
No Q on the sheet today, so a hot potato workout followed
Warmarama – No in cadence counting today. Just complete until the Q says stop.
Thang 1: OC – 4 corners: At each corner of the playground, an exercise of 20 is chosen and we rotated through the PAX. 2 rounds completed.
Thang 2: Rosie -Two rounds of The Murph exercises with a lap around the track in between rounds.
Thang 3: Rosie – Wall Sits with a Run in between, rotate down the wall of the school.
DK and Singer left for a golf mid exercise. No doubt, they had enough of this punishing workout!
Thang 4: Cavity Search – Triple Check called with Merkins and WWII’s.
Thang 5: OC – A little bench work: Incline/decline merkins, step ups, dips, crunches.
Post workout musing: DK and Singer left at 5:58 to play golf. After their departure, the group discussed whether they should be counted on the PAX sheet. We agreed that since they stayed for 23+ minutes, they should be counted. They also contributed a good bit of mumble chatter during their time. That counts for something.
Announcements: Homegrown Half coming either August 9 or 16th. Get those running or rucking shoes ready.
YHC took us out.