Author: Yard Sale

  • 3 Mannly Men

    3 Mannly Men rolled in at the last second on a misty morning.

    Warmup: Trunk Rotation, Dead Mans Hang, Grab Each Ankle, Side Straddle Hops, LBC’s and maybe a couple others.

    Tabata: 20 seconds on, 10 seconds off. Each exercise 8 times. 9 different exercises: Curls, LBC’s, Calf Raises, Halo’s, WWII situps, Squats, Sholder Presses, Boat Canoe, Lunges. All exercises with kettlebells.

    Numberama, Namarama. Announcements – 3rd F Thursday at PBR. Where’s Trout? Safe travels for Opus in Spain. Quick healing for Boo Boo.

    The workout was good but by time with the guys and the discussions we had were great. SYITG.

  • 6 Guys And 7 Years

    Took a lap around the parking lot to loosen up the hips. Karaoke to the right, run forward and karaoke to the left. Circle up and: Dead Man Hang, Helicopters, Russian Soldiers, LBS’s, SSH’s and Pickle Pounders.

    The workout:

    7’s (not 11’s) – Heals to Heaven – Bear Crawl to the curb – Boat Canoe – run back

    7×7’s – Mosey to the courtyard picnic table area – 7 sets of – 7 Box Jumps, 7 Dips, 7 Incline Merkins – Run Lap Around the Courtyard.

    Suicide 7’s – Mosey to the Blacktop. 7 sets of: 7 Merkins, 7 WWII Sit ups, 7 Squats, 7 Calf Raises, Run a Suicide.

    Mosey back to the parking lot for ring of fire – Each of the 7 pax members chose an exercise to do 7 times. When we got back to the Q, time was up.

    Numberama, Namarama and Pavarotti took us out with a prayer. Saturday workout at Atlee 6:30. F3 started in Mechanicsville 7 years ago this week, thus the theme. Thank you to all of those who got things started and all of those that are keeping things going. We are all better off because of F3. SYINTG!

  • Where Did All of These Guys Come From?

    Warmup: Lap around the parking lot, Arm Circles, Freddie Mercuries, LBC’s, Hand Release Merkins and maybe a couple more.

    Workout:

    1 – Mosey to the flag pole area for a Wilt. 100 of each – Heels to Heaven, Calf Raises at the elevated flag pole, LBC’s and Helix Squats tapping your butt on the picnic table benches.

    2 – Mosey to the basketball court. Partner up for Suicide/Balls. One partner does balls to the wall while the other one runs a suicide. Switch partners so that each partner does 5 of each.

    3 – Mosey to the front of the school for some 11’s. Bear Crawl to the 1st island and run back. The exercises were Merkins and WWII Sit Ups.

    4 – 4 Corners of the Parking Lot. 1st corner – 10 burpees, 2nd corner – 20 squats, 3rd corner – 30 single count lunges, 4th corner – 40 mountain climbers.

    Mosey back to the parking lot for numberama and namearama. Announcements – workout 6:30 at Atlee tomorrow morning followed by coffee at The Local Cup. @Phonics is having carpel tunnel surgery today – keep him in your prayers.

    As always, my days is better when I start if off with this group. Have a great weekend and SYITG!

  • What A Great Start To The Day

    We took one lap around the parking lot and they warmed up with: Arm Circles, helicopters, hand release merkins, lbc’s and maybe a couple more.

    We stayed in place on our backs and spelled out the entire alphabet via leg lifts as called out by the Q. There were some shaky moments but I think we did them all in order. Mosey to the elevated flap poles for calf raises. We used the Tabata timer – 8 sets 20 seconds long. The burn was real by the end. Next to the parking lot for 11’s starting with 10 burpees and 1 WWII situp. Mosey across the parking lot for 4 corners. Started with 10’s at each corner (Merkins, Heels to Heaven, Monkey Humpers and Lunges). Then we did 20 of each with karaoke between. One more Tabata – Balls to the Walls 20 seconds on, 10 seconds off – 8 times. Mosey over close the cars and stretched for a couple minutes because we’re grown men and its important. Numberama, Namarama, Announcements – discussed getting together for lunch, upcoming evening at PBR next week and Saturday workout at 6:30. Opus took us out with a prayer. I’ve been feeling a bit down this week and this morning really picked me up. Thanks for the fun and friendship guys.

  • Five Guys – What Happened To The Peanuts?

    Lap around the parking lot to stall as everyone showed up.

    Warmup consisted of: Cherry Pickers, SSH’s, Hillbilly’s, LBC’s and….

    Workout: Beep Test. I was the first to drop out. The other guys raced to 8 and we decided to move on. Next was Seven of Diamonds (4 rounds of each exercise at the 4 corners of the parking lot): 7 Hand Release Merkins, 14 WWII Situps, 21 Jump Squats or Bobby Hurleys, 28 Two Count Flutter Kicks, 21 Two County Shoulder Taps, 14 Imperial Walkers and 7 Calf Raises on the Curb. Next was Triple Check. We had 5 so we split into 2 groups of 2 and a single. Runner was the timer. Exercises were Runner, Peoples Chair if tired, burpees if not and LBC’s.

    Mosey to the parking lot for a quick circle of fire. We made it around once and it was time to wrap up.

    Numberama, Namarama, Announcements (Beer run coming up in October). Prayer by Yardsale. Thankful for this group of guys. Have a great weekend and see you next week.

  • Milestone Field

    I was hoping for some FNG’s but seeing none, we started the warmup at 7AM. It went something like this: 10 burpees, arm circles, cherry pickers, hand release merkins and lbc’s.

    The Workout: 1st – 4 corners on the soccer field. At each of the 4 corners we did 10 burpees, 20 merkins, 30 heals to heaven and 50 mountain climbers. 2nd was 11’s across the soccer field. 11’s included box cutters and jump squats. 3rd – 3 times back and forth across the field – run 1/2 way, lunge 1/2 way. Turn around and do the same. Do this 3 times. 4th indigenous persons run (person in the back does a burpee and runs to the front). 5th was tunnel of love starting at the edge of the field, going to the center. I think we did one last thing but I forget.

    Circle up for numberama, namarama and announcement. There was some talk about getting together to plan the group runs for next year. Wild Thing took us out with a prayer. 4 of us went out for coffee afterwards. I look forward to hearing reports on how Opus’s trio did at the coffee shop at 10.

    It’s Monday and I’m still sore so I had a good time. Thank you all for letting me lead. SYITG.

  • Wilt is a great way to start your morning.

    Warm up with a lap around the parking lot and a little parking lot tracers followed by cherry pickers, arm circles, lbc’s and hand release merkins.

    Workout:

    1 – Wilt – Side Straddle Hops, LBC’s, Calf Raises at the flap pole and Monkey Humpers. We moved for the humpers since some school employees were nearby.

    2 – 11’s with Burpees and Helix Squats. Opus suggested we start with 10 burpees which was a good idea. Wild Thing let us know that 11’s was 55 of each exercise. It felt like more than 55 burpees.

    3 – 4 Corners of Parking Lot. 40 each: Smurf Jacks, Freddie Mercury’s, Hand Release Merkins and Heels to Heaven.

    4 – Partners up – 1 lunges around the parking lot while the partner runs. When runner catches lunger, they switch. We made it once around and it was time to call it a morning.

    Numberama (4), Namarama, announcements – convergence on Saturday, Milestone workout 9/10. Wild Thing took us out with a prayer.

    Thanks for letting me Q this morning.

  • Much Respect

    QIC was having a motivational crisis this morning and was a minute late.

    We left the kb’s at the curb and went to the school entrance to warm up. Warm up included Arm Circles, Don Keyote’s, Side Straddle Hops and Helicopters.

    We headed to the parking lot for a tabata. The tabata included: calf raises on the curb, sit up presses, pullovers, goblet squats, planks, balls to the wall, calf raises at flag poles, boat canoe’s and curls for the ladies.

    Time was up. Numberama, Namarama, and a prayer by Wild Thing.

    Announcements: Thursday run/ruck will start at the BW3’s at Virginia Center. Ruck starts at 5:00 and run starts at 5:30.

    Fun times this morning. Thank you for letting me Q.

  • Cupcakes For Those Moving Up

    Warmup: Michael Phelps, Arm Circles, Side Straddle Hops, Hand Release Merkins and LBC’s

    Workout: Mosey to the Curb – 11’s – Sit Up Press With KB and Calf Raises With KB

    Mosey to the bus loop – Six Stations. Start with 5 each followed by 10 and 15. Six stations were (all with Kettle Bells): Deamon Crushers, Boat Canoes, Helix Squats, KB Swings (each arm) WWII Sit ups without KB and Burpees.

    Mosey back to the parking lot doing around the world’s and halo’s

    Took a lap around the bus loop with KB overhead led by guys who were moving up in weight.

    Numberama

    Namarama

    Announcements: Tuckahoe takeover next week, May 5 – Happy Hour at Bulkheads from 6 to 9, Saturday workout at 6:00 Mechanicsville heads to Dogwood Dell for workout, Memorial Day convergance.

    Prayer by No Idea.

    This was the most fun I’ve had in a while. Thank you for letting me Q. SYITG.

     

  • Wilt, Corned Beef and The Youngest Guy

    Warmup: Cherry Pickers, Arm Circles, Hand Release Merkins and Heels to Heaven

    The Workout:

    1 – WILT – 100 each of LBC’s, Heels to Heaven, Monkey Humpers and Calf Raises. Between these we ran to various parts of the school grounds.

    2 – Corned Beef – 55 each of Merkins, Alabama Prom Dates, Dips and Mountain Climbers. For these we stayed in front of the school but ran to various spots.

    3 – Who’s the Youngest Guy? – Not present but we knew there were some in their 20’s so we did 28 each of Burpees, Invisible Jump Ropes (rest after burpees), Freddie Mercuries and Rosa Lita’s

    4 – 11’s with Calf Raises and Merkins across the bus loop

    That was it. Numberama, Namarama and Prayer by YardSale. We have much to be thankful for.

    Question for the day – Cherry’s grow in trees. Why do we call Cherry Pickers the exercise where we’re stretching to touch the ground?

    Have a great weekend guys!