3 guys ran and two took a gentle stroll with their parasols.
Kings Charter Route.
4.5ish miles for everyone.
Sludge mentioned that running this morning was like running in the shower. We briefly considered jumping in the Honey Meadows pool but figured we were wet enough anyways with sweat we wouldn’t even notice…
No Idea and Mudface were there — we saw them early on and then never again.
SYITG!
5 gentlemen showed up to show the kettlebell who’s the boss. the jury is still out on that one.
High Carry around bus loop
COP — Helicopters, DQ, Cherry Pickers, gas pumps, merkins, crabcakes, american hammers, hold position for american hammer arm circles
2-4-6-8
2 goblet squats, 4 swings, 6 presses, 8 halos
AMRAP for 2 minutes
1 minute plank
2 halos, 4 presses, 6 swings, 8 goblet squats
AMRAP 2 minutes
1 minute plank
2-4-6-8 (no bells)
2 merkins, 4 AST’s 6 plank jacks, 8 mountain climbers
AMRAP 2 minutes
1 minute al gore
2 mountain climbers, 4 plank jacks, 6 AST’s, 8 merkins
AMRAP 2 minutes
1 minute al gore
2-4-6-8 (with bells)
2 bob and weave, 4 high pulls, 6 round the worlds, 8 tricep ext
AMRAP 2 minutes
1 minute plank
2 tricep ext, 4 round the worlds, 6 high pulls, 8 bob and weave
1 minute plank
DON”T DROP THE SOAP
hold KB in front of you until you just can’t any longer.
Penalty for dropping the soap is run 1 lap and do 2 burpees
repeato with 4 burpees
repeato with 6 burpees
1 minute of boat canoe
Names, numbers, announcements
NMS — Great work this morning gentlemen! Talk this morning centered around how much fun ultimate was yesterday and how much pain everyone was in from that. AND schools of course. That is the big topic in Hanover right now. These are hard decisions that people have to make right now and I wouldn’t want to be in any position of leadership in the school system. Too many decisions that are difficult and don’t bring much joy. Keep praying for our students and teachers and administrators during this crazy time.
The dynamic musical duo showed up this morning to take on the day the right way.
Mosey to the blacktop
COP — SSH, Copperhead Squats, Sumo Squat Jumps, LBC’s, AM ham, heels to heaven, freddies, dying cockroach
The Hundred — Pilates move where legs are up, back is a little elevated, press arms up and down beside you for 100 counts.
Quick sprints
1/4, 1/2, 3/4, full distance, 3/4, 1/2, 1/4 — run forward, Bernie Sanders on the way back each time
A few Ladders
1 SSH, 1 Merkin — all the way to 10 of each
1 WW2, 1 am ham — all the way to 10 of each
1 dip, 1 incline merkin — all the way to 10 of each
1 2 ct split jack, 1 lunge — all the way to 10 of each
1 dying cockroach, 1 reverse cruch — all the way to 10 of each
10 minutes of burpees!! — pick a number between 6 and 10 — do that many burpees in a minute — if you finish early, that is the amt of time you have to rest
40 seconds of plank
Names Numbers, Announcements, YHC took us out
NMS — On our first short run, we noticed another guy coming toward us with something in his hand — later we noticed it was in a brown bag and the guy was definitely walking and talking and he seemed more than a little drunk. He asked us a question about what we were doing — not sure how we responded — he said something about falling and getting a bad spot on his leg from the fall. He continued on and we watched as we did our COP to make sure he was okay (and he didn’t try to go for one of our cars). He disappeared into the trees on the other side of the AO. Back in the day, YHC might have made fun of someone like that. Now, YHC just has pity on a guy who is obviously trying to cope with some pain in his life by drinking his sorrow away. YHC wonders what kind of pain he was dealing with — a bad breakup, loss of job, loss of a loved one, etc. At the end of the workout, Mr Holland noticed a rainbow in the sky — it was pretty bright — the rainbow was a promise from God, a symbol of hope for something better on the horizon. YHC is hopeful that the guy staggering around this morning has some glimmer of hope that today will be better than yesterday. YHC knows that a little hope can go a long way.
SYITG
Opus
Not quite 7 dudes showed up for a celebration of 7’s today.
Start with count by 7’s with your legs up to 77, then return back down to 7
Mosey
COP — arm circles, DQ, hillbillies, Russian soliders, tempo merkins, ww2’s, wekins, flutterkicks, supermans, alternate oblique heel touches, pistol squats
Perfect beast — like the beast but more perfect
7 stops, 7 different exercises
To the Wall
Line of Fire stump merkins 7 of them
5 DK’s — run to the sidewalk and back
5 DK’s — run to the road and back
10 DK’s — run to the sidewalk and back
10 DK’s — run to the road and back
the end.
Numbers, Names, Announcements
NMS — 7/7 was the perfect day for the perfect beast. It was such a great morning, one could almost forget the torrential humidity and oppressiveness in the air. The PAX rocked it this morning. Helix had great form as always. Fabio was crushing it (but he is 25 so there is that.) All ended up better than they started today. Enjoy the number 7 today. It is the perfect number.
5 guys showed up to topple the last da-pile. Here is what happened on the hot potato Q
Spike led his own workout running 7 miles before the rest of us joined him for the remainder of the workout!
Spit started off the bootcamp portion with the COP
SSH, DQ, Hillbillies, LBC’s Flutter kicks, Shoulder Taps, HRM’s Arm circles
Mosey off campus to the Atlee Station hill for a Dora
10 rounds of 10 merkins, 20 2ct flutters, 30 squats, Other partners run up the hill and back.
Passed on to Corned Beef
Crop Circle — Lunge around the traffic circle in Giles Farm, then alternate bear crawling and walking. Finally, ring of fire 5 v-ups while everyone flutterkicks, run to the end repeato until half way around the circle.
PAssed on the Bulkhead
Go even further off campus…
Bruce Lee ab workout.
6 ab exercises do 20 of each, then run up the hill and back
Repeato 3 times.
Opus is next
Get in a line on the sidewalk.
First person bear crawls to the next tree and starts doing prescribed exercises. Next person starts bear crawling when the first person reaches the tree. Continue till all have reached the tree.
Then the second person in line starts the process all over again. Repeato until the 5th person has gotten to go first. Exercises included jump squats, monkey humpers, flutterkicks, imperial walkers and one more YHC can’t recall.
Back to the flag…
NMS — Excited to get back to Dogpile, but will miss the camaraderie we have built up here the past few months since we started this!
5 guys without their burgers and fries brought their kettlebells instead and ate up the workout.
Walk around the loop with kettlebell high and proud
COP — included butt kickers, high knees, toe taps, helicopters, lbc’s, HRM’s, figure 4 reverse crunches, APD’s, one legged APD’s, monkeyhumpers
Proper Dora — 1 person does a set of 10 halos, 20 situp presses, 30 goblet squats
while the other person runs laps — after one set is done, switch people until each person has done 5 sets.
Numbers, Names, Announcements
NMS — Umm — that took a lot longer than YHC thought it would. YHC had two more activities that would have been fun, but oh well, save them for the next time.
Plus, the PAX somehow got over two miles running this morning. That was also a big surprise. SYITG!!
Opus
Today is the Feast day of St Elmo, patron saint of sailors and abdominal pain. 8 holy pilgrims joined to celebrate his life.
St Elmo’s Fire — Play ye olde song from back in the 80’s — during the verse, crush some LBC’s, during the chorus spell the words “St Elmo’s Fire” with your legs. During the bridge hold 6 inches.
COP — Imperial Walkers, SSH, Copperhead Squats
Time for some history — St Elmo was alive in the late 200’s and was martyred in 303 right before TYA was born. St Elmo was recognized as one of the 14 holy helpers whose intercession was said to have been particularly effective, especially in healing diseases. Do 1 WW2 at the first island. Do 2 at the next island until we reach 14.
Elmo’s life was filled with persecution as bishop of Formia, Italy. Many emperors tried to snuff out his life but did not succeed. The persecution was so intense at one point that he had to flee his home church and hide out for 7 years! In honor, the PAX army crawled the football field and did 7 Freddie Mercuries every 10 seconds or so. Repeated that 7 times.
St Elmo was baptizing converts to the faith — that made Emperor Maximinian so angry that he put Elmo in a barrel full of protruding spikes and rolled him down a hill. An angel miraculously healed Elmo. To commemorate that occasion, the PAX did 11’s. Bear crawl down the hill (no rolling), do 1 Heels to Heaven at the bottom. run to the top after being healed and do 10 V-ups. Finish the sequence.
Italian run back to the flag.
Numbers, Names, Announcements
YHC loves a themed workout — upon seeing that today was St Elmo’s feast day and that he was the patron saint of abdominal pain, YHC knew a theme had to happen. Nice meeting Dark Web (didn’t know he really existed) and good seeing Scrum out today after a long hiatus. Trout, glad you made it out today — hoping your back returns to normal soon. Fun working out with you gentlemen this morning!
9 guys came out for a da-pile hot potato.
Spit led things off — COP — DQ, Helicopters, LBC’s, Am Ham, Arm circles
Thunderstruck — one merkin every time the word thunder is sung in the song (only 31)
Hand off to Helix — Bus loop fun He called it Coming Round the Mountain
run out 10 poles do 10 merkins
add 10 of an exercise till we get half way round. take away an exercise until we get all the way around.
added 10 squats, then 10 mountain climbers, 10 am ham, 10 dirty dogs, 10 burpees (110 merkins)
Pavarotti’s turn
sashay around part of the bus loop, bernie sanders another portion.
hands on the curb for a little curb crawl down the line – 2 poles out and back
50 toe tappers
11’s — 1 dip, 10 box jumps
Marco Polo’s ladder
1 merkin run to successive islands, ladder up to 14.
Come back down the ladder to 1. (210 total)
Bulkhead
Triple Check — on the tennis court — run a lap, ball dippers, flutterkicks
5 minutes of Opus
5 merkins and 5 mountain climbers repeato 5 times (25 merkins)
5 flutterkicks and 5 WW2’s repeato 5 times
TIme check — Yikes! Get back to the flag quickly!
Merkin total — 376 (will recheck Thundersturck later on…)
Numbers, Names, Announcements
Days posted challenge — challenge yourself to post as many days as you can in June — 20 is the suggested number, but it seems a daunting task to make that happen. You can run with an F3 buddy or virtually work out with a friend. Running by yourself does not count. Attending the 3rd F event on Tuesday nights will count.
NMS — Hot potatoes are always hard. This one was no exception!! Peace to all my F3 brothers out there. Stay safe and be well!
6 gentlemen decided to take on the day the right way!
Slaughter starter — 51 merkins
COP — Hillbillies, SSH, renegade rows, figure 8’s, Goblet squats
walk to the bus loop
25 merkins
hold KB high overhead and walk around the bus loop once.
20 overhead presses, held high KB carry 1/2 way, 20 overhead presses, finish the loop
20 overhead presses, 1/4 turn do 20 stir the pots, 1/2 way do 20 overhead presses, 3/4 way do 20 stir the pots
head to the picnic benches
5 step ups, side lunge to next bench 5 more step ups repeato 4x
Triple check — merkins, situp presses, run lap
5 minutes of Mary
Boat canoes, lawnmowers, KB swing ring of fire
2 KB Burpees
Names, Numbers, Anouncements
NMS — Great to see some guys who haven’t been back in a while. Hoping to see you all back again soon! YHC is humbled to be part of such an amazing group of gentlemen! SYITG!
3 guys confounded all logic and showed up for a beatdown this glorious Thursday morning.
Slaughter starter 10 burpees OYO
COP —
SSH, Cherry Pickers, Hillbillies, Merkins, Helicopters, AST’s, Plank Jacks, more merkins, Imperial Walkers, Flutterkicks, Freddie Mercuries, more merkins, copperhead jump squats, DQ’s, lbc’s, more merkins (100 total in the COP)
To the Courtyard for a progressive Dora
Runner runs to 1st corner and back whilst others start 100 american hammers, 200 inclined merkins, 300 dips
Upon returning, 2nd person goes to 1st corner and back.
2nd time around, go to 2nd corner and back (both groups)
3rd time around go to 3rd corner and back
4th time around go all the way around and back (modified to just all the way around with no return all the way back around)
To the field for 11’s
1 2 count mountain climber
10 burpees
you know the drill
Finish with a few minutes of mary which included merkins, squats and lbc’s
Names, Numbers, Announcements
NMS — Fun morning had by all — nothing to report except YHC took a massive dive at the end after twisting an ankle on a curb on the way to doing Mary. Hurt like a mofo at first — seems like it is calming down — will know more a few hours from now. Can’t wait to see you all again in the gloom.