Two warriors showed up for Roller Coaster on Wed night and here is how it went down.
Two long laps = 5k = Boom !
Spit’s last run before the Colonial – nice and easy baby! Best wishes to Spit , Screendoor, Dreamliner and the rest of their team as they all run this weekend – we will be thinking about you guys – go gettem !
BRR is coming up fella’s – come on out to the Wed hill run – it’s a great way to train !
See y’all in the gloom…
20 strong attacked Mary this morning and here is how we rolled..
Warm up : SSH’s, Helicopters, Windmills, IW’s, Merkins, Flutter Kicks, LBC’s, Burppees
Ring of Fire : pax hold plank while doing 5 pull ups
Partner Dips : 3 sets of 15 partner dips partner holds feet.
Triple Check : Run the perimeter of the black top – LT Dan’s – Captain Thor’s
Polarbears – Donkey Kicks – bear crawl every 5 steps do a merkin to the fence at the fence 10 donkey kicks run back to start and plank – repeat.
Curb crawls : curb crawl dips ladder up to 10 and back down
Burpee Shuffle : jog in place each pax member calls out burpee one at a time all the way around the circle.
6 inches – boom..
The scoop: YHC was glad to see such a strong crowd this morning – way to represent dudes..
It seemed at the start some of the pax was still half a sleep – so YHC had to get that straight quickly. No half assin at a Swirly Q – you approach the workout like it’s your last chance to make the team – you give it your all – it’s not abut being first or the best – it’s about doing your best! TYA texted YHC this morning saying he was not gonna make it – was up in the night with some recurring stomach issues – but 10 min later he pulled up to Mary – parked and got in big blue – YHC said hey you good dude – TYA says yeah I realized I was making up excuses and F&%$#@ that – no excuses baby – Yep you damn right that brought a tear to YHC’s eyes – F&*%$# love it dude – that action says it all TYA!
Some of the pax might have thought that YHC was grumpy this morning – but not at all YHC was just ready to work – and work we did along with some great laughs. Handshake took a spill on the triple check hope you recover fast dude – rub some dirt on it walk it off take an advil – whatever you gotta do man.. Viral was not about to get caught on his last run of the triple check Hardywood called out to him and Viral turned on the burners – way to push Viral – never seen you run like that – wow !
Lot’s of grunts and moans during polar bears and curb crawls but nothing like the sounds of moaning during 6 inches after a burppe shuffle – music to YHC’s ears…. Great job guys – thanks for letting me lead this morning.
CSAUP – It’s here – let the fun begin – get there tomorrow no later than 6:45.
Healing place – Slurpee is the Q on the next one please see him to assist .
Ok as the title of the BB says – Offshore is in need of fluids – never has anything like this been said in the COT but hey it’s a COT so it’s a safe place 🙂 After all the laughter it turns out this is actually a real thing – Offshore is leading a study – the city crime investigators need to practice discovering different fluids at crime scenes – so if you want o give blood – piss in a cup – Cuff the Governor – Shake Hands with the Mayor – Slap little Johnny behind the ears – box the clown – choke the chicken- sling the snot – or whatever other middle school boy term you can think of 🙂 See Offshore – he will gladly accept your donation. Phonics said he was all in until he heard you had to give blood – that was a deal breaker 🙂 hilarious …
Viral took us out – well said Viral – hard to be serious after Offshore’s words – I think Hardywood is still shaking from laughter 🙂
See y’all in the gloom…
19 strong posted for the run this morning and here is how it went down.
TYA gave the instructions – fella’s we are doing the cross route in honor of Good Friday. Commonwealth to Monument left on Monument to Staples mill – back down Monument left on commonwealth to Broad – back down commonwealth to monument left to Belmont – back up Monument to Commonwealth. Yep this is the 5 mile route cause YHC did not listen to the streets for the 4 and 6. YHC is assisting with writing the BB for TYA today…
19 is awesome to have @ RAMM – let’s keep that up dudes!
So this all started after Splinter texted TYA last night and asked if he was doing the cross route… Yep it was gonna be old school but after brief consideration TYA went with the cross route or as Marv like to say oh we are running a t – 🙂 The parking lot was coned off so YHC parked on the street – wow been awhile since YHC has done that – but figured that was the right call – gotta keep the school happy – no moving the kindergarten cones.. Everyone seemed to have a good and safe run other than my man BT – who tweaked that back again and was walking like a 90 year old man…. Good news is he went to see our brother Flipper and got that sucker worked on – Flipdog will have him back in action in no time – atta baby Flip! Glad to hear you are feeling better BT! Splinter allowed his daughter to see Feris Bueller’s day off and she did not laugh in the first 15 min which concerned Splinter cause when he walked in and sat down he was rolling with in seconds – hey Splinter try Fletch next man no way she can’t laugh at that one or maybe Caddyshack – weird science, Major league any of those are sure to have her laughing immediately dude 🙂 Fuudski took us out with some very appropriate and powerful words. We indeed have much to be thankful for but most of all we are thankful for the love and the sacrifice of our Lord and Savior. Good Friday is a time of reflection – Easter is a time of celebration – let us reflect and celebrate this weekend.
Well done today guys – each of you encourage and inspire me everyday. See y’all in the gloom..
9 strong posted @ No Toll this morning in the pouring rain and here is how it went down.
COP: Helicopters, Windmills, IW’s, SSH’s, AC’s
Black top Beast : Beast in the parking lot to save the beautiful fields of No Toll. Exercises 6 @ each stop 3 up 3 back – Hand release merkins, LBC’s Workins, V’ups, Merkins, Burpees.
Bleachers : 20 dips – 15 incline merkins lap around the parking lot – repeat 3 times .
10 decline merkins – 10 step ups 3 sets
Tennis Courts : Lunge across court – 10 donkey kicks – Russian Solder across – 10 donkey kicks – Karaoke ( 2 times) across courts 10 – donkey kicks – High Knees across court 10 donkey kicks – Butt kickers across court – 10 donkey kicks.
Burpee shuffle – 2 times
Ring of Fire – 10 merkins/plank
Mary – Cross leg Lifts, APD’s Flutter Kicks , 6 inches.
Moleskin : Love it that 9 warriors posted this morning cause their mind set was Sunny and 70 baby ! We splashed around during the warm up and saw Tobit and Hardywood making their way toward us in the rain – and then Flange found us! The pax was all in during the beast – face first with hand release merkins – love the positive attitudes fellas ! YHC heard lot’s of grunts and moans during the 6 inches and luckily Tobit stayed injury free during the burpee shuffle – un like the last time…. Honeymoon was ready to roll Dogs and Kids – errr… freaken rain… So not much chatter at the end – Rosie took us out. Great to have Flange back out there – way to post on a rainy 40 degree day – atta baby – corporate sees you!
Excellent job fellas way to push !
See y’all in the gloom..
11 strong posted to WDog this morning and here is how it went down.
Slaughter start : 10 Burpees
COP : SSH’s Cherry Pickers, Helicopters, Windmills, IW’s. – Mossy..
10 burpees – mossy 10 burpees.
Partner up : run up hill to the curb while completing 100 LT Dans, 200 merkins, 300 knees/toes sit ups.
Lunge / bear crawl / Russian Solder up the hill – mossy…
Rusty Cage Partner up : 3 sets of 5 – Jerkins – 5 partner dips. 3 sets of 5 chin ups – mossy….
6 inches 50 count – mossy…
The Scoop :
Saabski was amazed at how much better it feels when you do pickers and helicopters before windmills – better for the back Saabski ! Great to have BT back in action after all of his traveling . Unfortunately his left calf was giving him fits once we started running up that hill but BT powered through. Ice it up and drink lot’s of water bro. Hey word is Two Can was ready to forward you his contact for an Asian massage – once you get it just swipe right 🙂
Way to work today guys – the partner dips – going all the way down were for real ! Not sure where the time went cause I had lot’s more fun planned – oh well there is always next time.
A pleasure to lead this morning fella’s – see y’all in the gloom..
5 strong posted for a Monday morning beatdown and here is how it went down.
Warm up: SSH’s, Helicopters , Windmills, IW’s Fluttler kicks, LBC’s
Boulder Circle : Grab a boulder – 3 sets -of 10 – curls, sit ups, over head press
Boulder Hill : Walk up hill with boulder over your head – at the top ten merkins – walk back down hill with the boulder at your chest – at the bottom 10 curls. Repeat 3 times
Boulder wall : Sit on wall – press boulder over your head 10 times – pass the bread side to side 5 times each side. Repeat 3 times.
Mossy –
Curb crawls : 1-5 and back down. Bear crawl – incline merkin – crawl bear back decline merkin.
Loop: each of the pax run a loop while others do the exercise – exercises = Elbow plank – V up’s , Squats, LBC’s Merkins.
Tennis Court : Suicide – 10 donkey kicks – lunges 10 donkey kicks – Russian Solder 10 donkey kicks
Playground: 5 pull ups – 10 dips – repeat 3 times
Ring of Fire : 10 hand release merkins – 50 count 6 inches.
The Scoop: The pax was in short sleeves and loving it this morning. Hard to complain with the weather like that in Feb! Yea they say it’s gonna get cold again but YHC is ready for spring – bring it ! The boulders are getting lot’s of love lately much to the pax’s enjoyment … Great way to start the week guys – way to push early on a Monday morning..
Announcements : Great F3 representation @ Flatline’s fathers memorial service – thanks to all who could make it out yesterday and support our brother Flatline.
CSAUP – is around the corner – sign up and train!
TYA – big run coming up this weekend – please keep him in your thoughts and send him some positive vibes – YOU GOT THIS BROTHER – WE ARE PROUD OF YOU !
Wheelbarrow took us out.
See y’all in the gloom
2 posted for the Wed evening run last night and here is how it went down.
Trail run – north to south 7 miles .
Good to be back out on the trails after a few weeks of of them. TYA looking strong and ready for his race next week.
If your running in CSAUP come on out and join us Wed nights – BRR is not far off – time to get some extra miles in… It’s trai;s again next week then back to Hillcrest …..
See y’all in the gloom!
18 strong attacked No Toll this morning and here is how it went down.
Mossy to the field for COP : SSH’s, Helicopters, Windmills, IW’s, Merkins, Flutter Kicks, LBC’s
Partner Up : partner 1 run the filed and back – partner 2 begin exercises. 3 exercises complete as a team. 300 dips, 200 incline merkins, 100 decline merkins.
Mossy – Partner Up: 3 sets of 10 BoYah Merkins and 3 sets of 10 pole smokers.
Indian Run – across all of the fields over to the tennis court.
Tennis Court : Partner up – Wheelbarrow baseline to baseline switch it up – 2 times each.
Burppee Shuffle : 1 burpee each pax member around the circle while shuffling feet.
Ring of Fire : 10 hand release merkins – pax holds plank position
Mary : Cross leg Lifts , APD’s – 6 inches
The scoop : YHC realized this morning on the way to the AO that it had been almost 2 years since Qing No Toll. Hard to believe it’s been that long… It has been great to be back @ No Toll over the last month. Thanks to the pax for allowing YHC to lead this morning it was a pleasure.. YHC is not fancy with his Q’s – YHC simply just goes right at it – not alot of flair or special themes to go along with the workout – so it may not be as entertaining as some other Q’s but hopefully the pax was glad they came out this morning because they got themselves a workout !!
Great to see 18 out at No Toll…. Let’s follow DK’s lead and reach out to some of the guys we have not seen in a while and encourage them to get back out there.. Let’s continue to keep our brother Flatline in our thoughts and prayers at this time. Remember to sign up for the CSAUP… If your interested in helping with Breaking bread – get with Kubota – he’s got the lead on the next one. If you are interested in helping with The healing place run after Dogpile – check with Honeydo, or Upchuck..
Thanks to Flashdance for taking us out today. Great work guys way to push – feeling it in my shoulders!!!
See y’all in the gloom….
4 strong posted @ Batteau this morning and here is how it went down.
COP: SSH’s, Windmills, IW’s, RS’s
4 Loops: run loop while others do exercises which included – WW11’s, regular planks, and elbow planks, Flutter kicks, squats, LT. Dans.
Arms: 5 pull ups, 10 incline merkins 15 dips – 4 sets.
Indian Run around the front side of the park back to the circle.
Curb Crawl : 1-5 ladder and back down. bear crawl to the curb incline merkin – crawl bear back decline merkin .
Partner Leg toss : 3 sets of 20
Tennis Court: 10 hand release merkins – lunge across to the fence – 10 donkey kicks run back – plank. 10 wide spread merkins high knees across to fence 10 donkey kicks run back – plank. 10 close grip merkins karaoke across to fence 10 donkey kicks run back 10 regular merkins .
Mary : cross leg lifts – APD’s LBC’s.
The mumble chatter this morning revolved around how nice and warm it was this morning – think we are all ready for spring/summer…. Been awhile since we sweated like that … Great work guys..
Lot’s of folks within our F3 family continue to be in our thoughts and prayers.
Hardywood took us out>
See y’all in the gloom…
2 strong posted for the Wed evening Hill run and here is how it went down.
TYA – 7 miles – Boom!
Swirly 4 miles ….
Come on out and join us guys – CSAUP is right around the corner !!!