Author: Toga

  • What number are we on?

    18 happy souls charged the fields of Mary Munford Elementary this morning.  TYA and Toga led a series of fun filled activities, and all were up to the challenge.

    Thang:

    Q- TYA
    Mosey to the warm-up
    COP
    LBC
    SSH
    Merkins
    Squat reach
    Windmills
    11s at the trees with burpees and rowers
    Q- Toga
    Arc Loader 4x
    Wheelbarrow relay
    Backwards run
    Karaoke 2x
    Push-o-Rama
    Merkins 10
    Werkins 10
    Clerkins 8 or 9, Toga kept phasing out
    Sterkins 6 and 6
    5 MoM
    LBC 20
    Toe touches 12
    Ol School Sit-ups 10
    Hello Dolly 11
    Superman with a song
    Moleskin:
    TYA’s 11s on the trees will be an official staple of the 45MoM workout.  Getting to that little segment early had everyone well warmed up for anything that might follow.  #Orville pushed a hard pace as he is prepping to deliver a smoke fest at the #GridIron this Saturday.

    Toga’s cold med head did not lend itself well to a smooth transition or an accurate count during the Push-o-Rama, but Conspiracy was wrong about a self smoking incident.

    We welcomed #Oyster to our ranks and were fortunate enough to have word of our workouts leak and attract #Promo who was visiting from SC.

    – TYA and Toga

  • Southside PAX has Altercation with The Police

    Nine of the faithful and one FNG ventured out into the dark to post for Richmond’s first Tuesday morning workout and first AO south of the James River (dubbed #notoll).  Johnsonville planted a shiny new shovel flag, and Bleeder took over to deliver some much-needed weekday Gloom.

    The Thang:
    Bleeder on Q:
    Mosey down the roadway to the soccer parking entrance
    Quick disclaimer and welcome to FNG
    COP near gate
    20x SSH
    15x Merkin
    18x Imperial Walker
    15x LBC

    Short jog to large soccer parking lot
    COP
    12x Chuck Norris
    12x Rosalita
    12x Flutter Kick

    Mosey to far side of large soccer field near the woods
    Line of up on endline and commence “The Beast”
    Sprint to 35, 6x Merkins
    Sprint to other 35, 6x Merkins
    Sprint to end line, turn around
    Sprint to 35, 6x Merkins
    Sprint to other 35, 6x Merkins
    Sprint back to starting endline
    Rinse and repeat with 4 sets of 6x Burpees
    Rinse and repeat with 4 sets of 6x LBC

    Q tossed to Jonsonville
    Mosey to far corner of large soccer parking lot
    COP
    12x Low Slow Squats
    12x (per leg) Alternating Lunges
    12x (per leg) Alternating Side Lunges

    Run around parking lot x 2 (~400m)
    COP
    12x LBC
    12x Rosalita
    12x Bikes

    Run around parking lot and relocate to other side of lot (~350m)
    COP
    12x Jump Squats
    12x Alternating One-Leg Side Jumps
    12x Forward/back Bunny Hops

    Run around parking lot and relocate soccer field by bleachers (~300m)
    COP
    “The Roxanne” – Johnsonville played “Roxanne” by The Police on his iPhone.  The PAX ran in place and performed 1 burpee each time the band said the word, “Roxanne” (26 burpees in all, many in quick succession).

    COT

    Moleskin:
    The moon was full, although mostly concealed by cloud cover.  The weather was clear and very comfortable.  The soccer fields (had we ventured on them) would have been very soft and lush.

    Although Conspiracy was greatly missed, the PAX enjoyed speculating about his mysterious “recent assignment to northern VA for training.” Several swore that a guy who walked through the park early in the workout wearing a dark hoodie was, in fact, Conspiracy on some kind of covert mission.

    Southsiders were generally amazed and bewildered by Bleeder’s high-end German sports car.  One asked Bleeder if there were upgrades he could get to make his Imapala look like that.  Bleeder was very respectful and suggested a new set of faux-alloy-wheel-hubcaps from JC Whitney.

    Thanks to “Ralph Wilson”(FNG) for showing up.  We are shortening his name to “Wilson” for ease of use.  Also, we think he will want to use the image of Wilson, the bloody-hand stained volleyball from “Castaway,” as his Twitter and F3Nation avatar.

    As usual, Johnsonville managed to smoke himself on Q.  Bleeder grows stronger by the day.  T-Claps to the PAX for working through The Beast and many, many burpees!  ROOOOXXXXANNNNE!

    See you in the Gloom

    — Johnsonville and Bleeder

    Next workout: #45MinutesofMary – Thursday, 5:30 am at Mary Munford ES

  • YANKEE wakes Southern City….

    The THANG

    Bleeder Q

    Run the Wet Blacktop
    COP
    18X SSH
    12X Merkins
    13X Low Knee Bend
    15X LBC
    10X Mountain Climbers
    Run to the Field
    COP
    Push-o-Rama
    12X Merkin
    12X Stagger
    10X Peter Parker
    Run around the Field
    More Push-o-Rama
    6X Chuck Norris
    6X Diamond
    Run around the Field
    SUPERMAN

    Handoff to THE Yankee Agressor

    TYA Virgin Q

    Run to Building
    Pair up in 3s
    Triple Check, Peoples Chair, Plank, Sprint to Fence,
    Short run
    COP
    15X Lunges
    15X Windmill
    15X Reverse Lunges
    Run to Tennis Courts
    THE BEAST
    6X LBC
    6X Merkin
    6X SSH
    COP
    Two Minutes Plus – Elbow Plank

    COT
    Bleeder took us out.

    Moleskin

    Triple Claps to TYA for Virgin Q!

    The Blacktop was definitely wet this Morning,  THE Yankee Aggressor was mighty loud,  I think several houses in the neighborhood were awakened by his shouts of joy as the we entered the asphalt.

    Much smaller group of tomatoes this morning,  wet ground must deter tomatoes for some reason.

    Math skills were in High Gear this morning,  Conspiracy counted down from fifty with impressive speed and accuracy; however,  Bleeder was able to catch his breath during that time span.

    Excellent Job with the Greatest American Hero Song this AM, but I don’t think we have any recording contracts coming our way.

    When TYA got us to pair up in 3’s with the Triple Check exercise,  Bleeder expected some Northern Ice Hockey ritual;  also, TYA was “on cadence” vs “in cadence” for part of the COP,  again must be some Northern thing.

    After the COT,  several noticed that the noises from the tomato yoga mats on the wet ground produced some interesting sounds,  TYA noted it on his Moleskin.

    Much Later after COT,  Bleeder, Snowden, TYA and Chewie regrouped for an infusion of Caffeine, at the nearest Coffeeteria,  Starbucks Carytown.  A lively discussion of the Patriot’s fine(or not so fine) exploits this season occurred(again must be a Northern Thing)

    See you in the gloom- Bleeder

  • Is that a Weinke in your pocket?

    The shovel flag was planted for the first open weekday F3 workout in Richmond, and 15 of the  faithful posted with spirits high.  The AO was Mary Munford ES which had a lovely, swampy feel due a long night of rain.  Bleeder got us going…

    The Thang:
    Q ~ Bleeder
    Run to warm-up COP:  20 SSH, 10 merkins, 15 slow squats, 15 LBC, 12 Imperial Walkers

    Some AO recon by Bleeder the THE Yankee Aggressor yielded a great round of 11s with merkins and LBCs done at a perfect series of trees on the perimeter.

    Run to soccer field for: bear crawl to sprint followed by crab walk to sprint

    Q ~ Toga
    Wheelbarrow to the 50 then flapjack, Fireman carry to 50 then flapjack

    Indian Run around perimeter of fields

    COP: 15 Mt Climbers, 12 rosalitas, 15 back lunges, 10 heals to heaven

    Run to Tennis Courts for: Lunge then sprint, backwards run then sprint, karaoke then down and back AYG

    Run to 5 MOM:  LBC, flutter kicks, bicycles, suitcase, Sit-ups, various planks

    COT

    Moleskin:

    It turns out that being prepared with a Weinke is not the same as being prepared with a Weinke and a light to read it by.  That aside, this was a new weekday record for our fledgling crew, and we welcomed G Lo and Madoff.  Raider’s gift shown brightly at the edge of the park, and I was very proud to be a part of what I think was our first non-NC event.  We’re puttin’ our schoolin’ to work!

    We’ll rinse and repeat on Saturday with some of the Raleigh contingent putting us through the paces.  Looking forward to it!

    Toga