Author: Wedding Singer

Eleven of the RVA faithful returned to NoToll on another cold morning. Welcome spring, I think.

 

The thang:

Mosey down to the field parking lot. COP-

20 Mountain Climbers, 25 Don Quixote, 20 Rosalita

Mosey to largest soccer field-

BEAST with a twist

Beast – merkins, Freddie mercury, deep bending squats, werkins*, mountain climbers, flutter kicks

Twist – DK was assigned the role of the twist, which is to shout NoToll somewhere in the beast. At the beginning of the werkins run, NoToll was announced stopping the PAX for a 8 count berp and merk (inside the burpee, increase merkins by 1 up to 8 and back down), continue on werkins in the beast.

Mosey over to the smaller soccer field, sprints with a twist. Swirly was designated the twist.

Sprint across and back. Sprint across and lunge back*.NoToll was announced ½ back in the lunges and YHC led a 40 count side straddle hop in cadence. Lunge the remainder of the way back.

75% jog across and back.

5 Minutes of Mary – 10 count cross leg lift raises, 20 count Hello Dolly, 20 count LBC

Mosey back to cars*

YHC NoTolls the run back with a 10 count burpee near the gate.

 

Moleskin:

Do remember, YHC does need the disclaimer, he is only a wedding singer. There’s one thing to say about the cold, at least it’s not wet. The NoToll declaration adds a change of pace for exercises such as the beast, however the placement can be crucial. Adding 64 merkins and 15 burpees while making it through a beast werkin run definitely does take a toll. YHC believes this is the first beast he’s been through without a burpee portion, the Pax can thank The Scream for serving up a softball with flutter kicks as the last exercise.

Great workout guys, see you tomorrow at The Source of Truth for Wilson’s Wife’s Q.

Announcements- TYA is putting a team together for the Blue Ridge Parkway run on September 11. Each team member will run approximately 17 miles in three separate sections. Last year roughly 30 out of 150 teams were represented by F3.

-Wedding Singer

Thirteen of the faithful posted for a muggy 45 degree workout at No Toll.

The thang:

Jog to back parking lot, warm up-

25 Side Straddle Hops (not hop straddle side)

20 Don Quixote

20 Imperial Walkers

20 Little Baby Cs

Mosey to soccer field

Bear crawl goal lines of the field, run side lines, burpees at each corner – 2, 4, 6, 8 count

backwards run goal lines of the field, run side lines, werkins  at each corner -2 , 4, 6, 8 count

Karaokes on goal lines, run side lines, monkey humpers at each corner – 2, 4, 6, 8 count

Run all lines of field, burpees at each corner – 2, 4, 6, 8 count

Jog to side field

triple check – derkins on the bleachers, slow bending squats, run to end of field and back

Sprints – 80% run across field, 100% run back

Mary – 10 count cadence little baby crunch -> 2 count cadence merkins

10 count Hello Dolly -> 4 count cadence merkins

10 count Russian twist -. 6 count cadence merkins

10 count Rosalita -> 8 count cadence merkins

COT

Moleskin-

Great workout in the gloom, which didn’t seem so gloomy today. Even though we won’t see daylight in our weekday workouts until summer, the pax has made it clear that this is a good thing, no one wants to see YHC’s mug at 5:30 AM anyway. The pack seemed much more excited to hear the first goal line exercise initially announced as crab walks changed to bear crawls before beginning. YHC apologizes for the confusion, he’d never willingly call for crab walks.

Great workout guys. Looking forward to some virgin Qs this week with Iron tomorrow and Fudd Thursday. Slightly embarrassing when Wilson comments rather loudly and enthusiastically that he MISSES ALL THE VIRGINS, this occurred at The Daily Grind Saturday after the workout.

Welcome FNG Gilligan!