Author: Phonics

  • Triathlon Training Taper Run

    Two men gathered at the clubhouse of Rutland for an easy run as Spike tapers before Saturday’s Lake Anna Olympic Triathlon.

    The Route – Right on Atlee, around Atlee High School into Honey Meadows, left into the new development and into Taylor Farm, left on Atlee, left at Bojangles, left on Rutland Shire and back to the clubhouse. 4.75 miles

    NMS

    Good luck to Fannie Mae and Spike in Saturday’s triathlon. This is Spike’s first triathlon. He had planned on doing this a year earlier but it was delayed for a year due to the lockdown. Weather was great this morning with lower 50s and low humidity. It will be close to 40 degrees when Spike and Fannie Mae start their 1500 meter swim in Lake Anna. He believes water temperature will be in the 60s.

    Gotta Run!

    Phonics

  • May the 4th, or 5, or 6

    Six men, several of whom were still sore from the Helix beatdown at DaPile on Saturday, gathered on the grounds of Atlee High School for a May the 4th be with you beatdown that went like this:

    COP

    All IC – SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, Step-Back Lunges, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, Freddie Mercuries, LBCs, APDs, American Hammers, Heals-to-Heaven

    The Thang

    Mosey to Chickahominy Field

    Triple Sprints – In groups of 3, one person sprints to a partner and then does 5 burpees as the partner sprints back to the 3rd person and does 5 burpees. This continues until all group members to 5 rounds of sprints and 5 burpees. The group members then bear crawl to the middle and do 20 merkins.

    Mosey to Cool Spring Playground

    Lat Hangs/Merkins – 6 rounds with each PAX member leading a round. Hang for a count of 15 lowering once the count reaches 5 – 0. Once completed, 10 Merkins IC. PAX members selected normal Merkins, Werkins, Diamond Merkins, Knee Merkins, Derkins, and Hand-Released Merkins.

    Mosey to Atlee field

    Elevens – APD Dips, WW2s (Time was called before any PAX members completed the exercise.)

    Mosey to VSF

    Circle up and hold 6 inches as YHC counted from 30 – 0.

    COT – Name-O-Rama, Number-O-Rama, Announcements, YHC took us out.

    NMS

    Five years ago yesterday on May 3, 2016, YHC finally decided to check out F3. Lab Rat had invited him several times over a period of 6 – 9 months. YHC felt like nobody would be at Atlee High School that morning since it was thundering outside. YHC did not know F3. Three PAX members including Lab Rat and TYA had already started into the COP that morning. After that workout, YHC was all in.

    As YHC reflects on his time with F3, several things stand out. The first thing is the friendships he has formed with many of the PAX members. My oldest daughter will be graduating this year with The Carpenter’s daughter, Opus’s daughter, and Yard Sale’s son. My son ran track with Helix’s son. YHC has seen many members of F3 RVA at track and cross country meets, at chorus concerts, at swim meets, and Kroger. Without DaVille, it is possible YHC would not have met some of you which would have been a shame. In addition to this, YHC used to organize a children cancer fundraiser called the ReeseStrong 5K. During my 1st summer with F3RVA, I mentioned this September event during the COT. Soon after this, Swirly was telling the PAX that F3RVA was going to participate. Many F3 members participated the 1st year. By 2017, the number including family members of F3 members participating was over 50. This included members of the Virginia Beach PAX. Although I have not organized he event since 2017, I am still so grateful to Swirly, Lab Rat, and so many of the other PAX members for promoting and participating in my event.

    About today’s workout, YHC tried to theme it with Star Wars but after looking at numbers associated with Star Wars, many were extremely high like 1,000,000. For that reason, YHC went in another direction. At first, YHC thought there were 5 PAX members as he went to organize the first exercise. Once it was pointed out to him that it was 6 PAX members, he did an audible before even beginning the 1st exercise and changed it to Triple Sprints. He then miscounted who the 6th man was as well during the COT. Last week, Yard Sale considered himself the only non-runner. Why YHC thinks this is amusing is because Yard Sale was talking with ease the entire time he was running back and forth during the Elevens. I believe Yard Sale is a much stronger runner than he thinks he is.

    Thank you PAX for letting me lead today.

    Announcements: See Dr. Try Hard’s pre-blast concerning ordering Mudgear shirts. https://backblasts.f3rva.org/2021/04/30/f3rva-shirts/

    Gotta Run!

    Phonics

  • A Sabb approved COP

    After the Q was unable to post due to injury, seven brave men still gathered on the grounds of Atlee High School. With no leader, a hot potato Q was called and Helix took charge.

    Helix Q

    COP – All IC

    • SSH, Arm Circles, Copperhead Squats, Merkins, Werkins, Diamond Merkins, Crab Cakes, WW2s, Helicopters, Don Quixotes

    Phonics’s Q

    Mosey to parking lot

    Shoots and Ladders

    The parking lot has 5 light posts. The idea is to run 2 lightpost, do an exercise, then run back one. You then repeat this until you are at the end of the parking lot where you finish by doing the exercise.

    • Round 1 – 10 Merkins
    • Round 2 – 10 Squats
    • Round 3 – 5 Burpees

    Spike’s Q

    Mosey to practice football field

    Partner Up – One partner run the field and back while the other does an exercise. Do this until the one doing the exercise reaches the end of the field.

    • Round 1 – Polar Bear
    • Round 2 – Crab Walk

    Triple Check

    • Push the football sled
    • LBCs
    • Run to the sideline and back

    COT – Number-a-Rama, Name-O-Rama, Announcements, Spike took us out.

    NMS

    Weather was terrific this morning with the temperature somewhere close to 45 degrees. We always say sunny and 70 in F3RVA but at 5:30 AM, 45 – 55 degrees generally feels much better to YHC than a humid 70 degrees in the summer.

    During the COP as Helix was leading the Don Quixotes, he instructed the group to pause at the bottom for about 5 seconds. YHC believes this is what Sabb has been wanting all of this time. We should not just slow the pace of Don Quixotes but should actually pause at the bottom. Brilliant Helix!

    YHC does enjoy leading ground-and-pound exercises, but with only runners posting today, it was time to move. Spike was thinking the same thing with the exercises he led. I haven’t pushed a football sled for 30 years. Nice call today Spike!

    The PAX stayed close together throughout the workout today with one exception. While doing crabwalks across the football field, Fabio was crab walking at a fast jogging pace. He was entering the end zone while YHC’s group was approaching center field. Well done Fabio! Oh, to be young again.

    Announcements:

    • TYA is recruiting for the BRR. Contact TYA for more information.
    • The 2nd annual DaVille relay is a month away. See Spit for more information.

    Gotta Run!

    Phonics

  • 3 for 22 on the 26th

    When YHC arrived to the parking lot of Atlee High School, there was one car with nobody in it. Was YHC going to post solo on this 22 degree morning? With about 2 minutes to go, Helix arrived in short sleeves and shorts. Well done Helix! Soon after, Fabio returned from a run. Three runners had arrived and off we went for a beatdown that went something like this:

    COP

    1 burbee, 2 merkins

    10 Don Quixotes IC

    2 burbee, 4 merkins

    10 Helicopters IC

    3 burbee, 6 merkins

    Arm Circles – 10 small, 5 big IC

    4 burbee, 8 merkins

    Reverso Arm Circles – 10 small, 5 big IC

    5 burbee, 10 merkins

    Right Leg Lunges – 10 IC

    6 burbee, 12 merkins

    Left Leg Lunges – 10 IC

    7 burbee, 14 merkins

    20 LBCs – IC

    8 burbee, 16 merkins

    20 APDs – IC

    9 burbee, 18 merkins

    20 Rosalitas – IC

    10 burbee, 20 merkins

    The Thang

    Triple Sprints – One runner sprints to the 2nd runner who was about 50 yards away. The 2nd runner sprints to the 3rd runner. The 3rd runner sprints back to the 1st runner. As each runner completes a sprint, he does 5 burpees. Keep doing this until each runner has completed 5 sprints and 25 burpees. Then bearcrawl to meet in the middle for 10 merkins IC.

    Hangs and Merkins – Hang from the pullup bar as a pax member counts down from 15. Once the pax member gets to 5, slowly lower yourself. After this, the pax member will then do a variation of 10 merkins IC. Each pax member led this twice for a total of 6 rounds.

    Honey Meadows Trail challenge – Each PAX member was asked to select an exercise. Squats, Lunges, and Carolina Dry Docks were selected. Run the trail and do 5 squats, 5 2-count lunges, and 5 Carolina Try Docks at each intersection or street crossing until you reach the Atlee hill.

    Mosey back to the VSF.

    With 1 minute left, the PAX circled up for a 30 count of 6 inches.

    COT – Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    As we are coming closer to the end of the year and as YHC gets closer to his next birthday, YHC is thankful for the good health that God has blessed him and his family with and the many good friends he has met as being part of F3RVA. Well done today Fabio and Helix! This was a challenging beatdown and both of you had an outstanding performance. With the small PAX today, it allowed time to talk about cadence count which can be challenging to teach with a larger PAX. One thing YHC loves about Da-Pile is it allows the PAX to explore the back of the Atlee campus year round which is difficult with the earlier start of DaVille during most of the year.

    Announcements

    Jan 1st Convergence at Satan’s Hill starting at 7am – see Slack Post: https://f3-rva-workspace.slack.com/archives/CSB9XKKBR/p1608304605301600

    It was an honor to lead such a fine group of men this morning.

    Gotta Run!

    Phonics

  • Time to cut the grass

    It was a beautiful Monday as five men converged onto the grounds of Dogwood dell for a workout. Well, it was hot, humid, so what, let’s mosey to start the beatdown that went something like this.

    COP:

    • 1 burpee followed by 2 merkins OYO
    • SSH – 20 IC
    • 2 burpees followed by 4 merkins
    • Don Quixotes – 10 IC
    • 3 burpees followed by 6 merkins
    • Helicopters – 10 IC
    • 4 burpees followed by 8 merkins
    • Arm Circles – 10 big, 5 small IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Imperial Walkers – 15 IC
    • 7 burpees followed by 14 merkins
    • LBCs – 20 IC
    • 8 burpees followed by 16 merkins
    • Freddie Mercuries – 15 IC
    • 9 burpees followed by 18 merkins
    • Rosalitas – 20 IC
    • 10 burpees followed by 20 merkins

    Mosey to Rusty Cage

    Lat Hangs/Merkins

    For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 5 sets of Lat Hangs and Merkins.

    Mosey to Amphitheater

    At every step, do 5 one legged lunges, then switch to other leg. Once the PAX reached the top, they circled up in plank position. In Fudd’s wife position, the PAX dropped to the elbows then raised back up onto hands on YHC’s count. Did this 5 times.

    Elevens

    In the circle, did elevens with heels-to-heaven and mountain climbers.

    Mosey to VSF

    Hold six inches for 30 count.

    COT

    Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    What YHC loves about F3 Dogwood Dell bootcamps are the amount of choices the Q has. What he doesn’t like is when the grass has not been cut in the amphitheater. That was the case today. The grass was at least a foot tall along the top 1/2 of the steps. This led to a change in plans which led to the elevens.

    After YHC took us out today, the PAX had a 2nd F with discussions mostly about Covid and schools. YHC really enjoyed discussing this topic with the PAX. Most AOs in RVA clear out soon after the COT. This is never the case with WDOG and RAMM. Thank you PAX for hanging around for this time of fellowship.

    Great efforts today PAX. We did not travel much distance but had quite a beatdown in mile we went.

    Announcements

    • The Ultimate Frisbee tour continues next Tuesday, July 28 at Daville. Please bring a white and black shirt. There will be no COP. Once the mosey begins, the PAX is going straight to the field.
    • Bone Thugs is running a 10K at RAMM the last Friday of August. He will likely start around 5 AM. Please come and support him in his effort.
    • There will be a CSAUP that includes biking and running in September along the Capital Trail. More information to come.

    It was an honor to lead such a fine group of men this morning.

    Gotta Run!

    Phonics

  • A Summer Solstice Saturday Beatdown in Daville

    Four men arrived at Atlee High School to get the weekend and the longest day of the year off to the right start. This is what occurred.

    Mosey to Chickahominy Middle School football field

    COP

    • 20 SSHs IC
    • 10 Don Quixotes IC
    • 10 Helicopters IC
    • 10 Big, 5 Small Arm Circles – Reverso
    • 10 Imperial Walkers IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 20 LBCs
    • 10 Freddie Mercuries IC
    • 10 One-legged APDs, Reverso
    • 10 Merkins then raise arm IC

    Burpee Billiards – Along football field, do 5 burpees at the corner, middle, corner, other corner, middle, corner while jogging around the outside of the football field. The positions of the burpees look like a pool table.

    Mosey to playground

    Do as many as you can of the following exercises for 15 minutes. 5 pushups, 10 merkins, 15 squats.

    Mosey to back of Atlee High School

    Dora – With a partner, do 100 Merkins, 200 Lunges, 300 SSHs. (Because of time, we did an audible and after completing Merkins and Lunges, we did 20 SSHs IC.

    Mosey to VSF – Held six inches for a 30 count (About a minute).

    COT – Number-O-Rama, Name-O-Rama, YHC takes us out.

    NMS

    As YHC and Zulu pulled into the parking lot, only Spike’s truck was there. This was unusual since Spike normally jogs from his house. A few minutes later, Spike and Fannie Mae came jogging to the VSF after a 7 mile job. Spike’s plan was to then do an hour bootcamp and then do play basketball. Unbelievable.

    Welcome Brendon (Zulu). He moved to Mechanicsville from Lynchburg about a year ago. He is yet another XC/Track dad who has posted to a Daville workout. Other Atlee High School XC/Track dads include Helix, Corned Beef, Marco Polo, Abacus, Wheelie, Opus, Anchovy, and YHC. As we attempted to come up with a nickname for Brendon, we discovered the following: From South Africa, plays guitar, his hobby is travelling, he’s a math teacher and principal, and he speaks 3 languages which includes Zulu. That made the nickname easy. Hope to see you back soon.

    It was an honor to lead such a fine group of men this morning.

    Gotta Run!

    Phonics

  • The Finest of Hanover and Beyond

    Six men stepped onto a special AO for a Memorial Day hot potato beatdown at Hanover Wayside Park that went something like this.

    Phonics’s Q

    COP

    • 20 SSHs IC
    • 10 Don Quixotes IC
    • 10 Helicopters IC
    • 10 Big, 5 Small Arm Circles – Reverso
    • 10 Lunges IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 10 Plank Knee to Elbow Bends – IC
    • 20 LBCs
    • 20 APDs

    Total Merkin Count – 20

    Run the Bases – Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs and does 20 Merkins then hold plank. 1st then runs to 2nd and does 20 Merkins then holds plank. 2nd to 3rd, 3rd to home, home to 1st and so on. Each PAX members ran 5 times for a total merkin count of 100.

    Helix’s Q

    From the middle of Horseshoe pit,

    • Do one burpee then run to the left end of the pit and run to the right end of the pit then run back to the middle and Al Gore.
    • Do 2 burpees then to the left, to the right, then back to the middle.
    • Do 3 burpees, then to the left, to the right, then back to the middle
    • Do 4, 5, 6, 7, and 8 burpees then the same thing above

    Special Note – As the PAX started this, Mr. Holland arrives at the park at about 6:48 AM. He then joins the PAX in progress of Helix’s Q. Phonics then apologizes to Mr. Holland because originally the workout was planned to start at 7 AM. Two days earlier it was moved to 6:30 AM without Mr. Holland getting the word. He then showed up and had to do a burpee ladder. Wow what a start.

    Marco Polo’s Q

    Memorial Day Scavenger Hunt

    • Run to the Shelters, do 25 Squats
    • Run to Home Plate, do 25 LBCs
    • Run to the Playground, do 25 Don Quixotes
    • Run to the Hanover Veterans Memorial – do 25 Merkins

    Mr. Holland’s Q

    Mosey to the trail in the woods

    Triple Check – WW2s, dips, run to bridge, run to other bridge, run back.

    Bulkhead’s Q

    At Field, do Elevens – Carolina Dry Docks, Flutter Kicks

    COT – Number-O-Rama, Name-O-Rama, Remember Veterans, YHC takes us out.

    NMS

    It was really special for YHC to hold a special Memorial Day workout at Hanover Wayside Park. My mom said her school use to visit there back in the 1950s. Although small, it has a large open area with a modern playground, a sand volleyball area, 3 shelters, and trails. Mr. Holland commented that he had no idea that this park was there and he might visit it with his family in the future. In addition, a few years ago, Hanover County build the Hanover Veterans Memorial there.

    From the Hanover County website, “The Hanover Veterans Memorial honors military veterans killed in hostile action from World War I to the present day as well as those who have or are currently serving in the Armed Forces of the United States.”

    The highlight of the morning was seeing a truck pull up next to Helix and I. Out comes a guy with Yard Khakis on. He then said, “Is this F3?” FNG Dave “Dark Web” wants to get into shape to do a Rucking event in the near future. He did not know anybody at the workout. He discovered it by searching the web. As I tried to figure out how he found out about this workout since there was no Pre-Blast, my guess is he found The Carpenter’s Saturday Da-Pile backblast which had the announcement towards the bottom of the special bootcamp. Well done Dark Web! He’s also a Godwin guy. Interesting that we had 3 Godwin guys there today who no longer live in the far west end. (Dark Web, Bulkhead, and YHC).

    As we celebrate Memorial Day with cookouts and family time, remember those who gave the ultimate sacrifice for us to have all we have today. Thank you Dark Web and Bulkhead for sharing those who we remember today.

    The only announcement today is the merkin count was: 145 merkins + 36 burpees + 55 Carolina Dry Docks (which I’m counting as merkins) = 236.

    Stay Safe and Gotta Run!

    Phonics

  • As Hanover enters Phase 1

    As Hanover enters Phase 1, only two men posted for a hot potato Q that went something like this.

    Spit’s Q

    One mile mosey – Two laps around the perimeter of Pearson’s Corner Elementary School. Stopped 4 times to do 25 merkins. As the PAX approaches the end of lap 2, Phonics goes down, Phonics goes down. More on that later. (Merkin count was 100.)

    COP

    All IC – Don Quixotes, Helicopter, Cherry Pickers, LBCs, Windshield Wipers, American Hammers, Arm Circles (10 small, 5 big, reverso)

    Elevens (Merkins and Squats) Merkin Count – 55

    Phonics’s Q

    Mosey to Playground

    10 Rounds of the following – 5 pull-ups, 10 merkins, 15 squats. (Merkin Count – 100)

    Plank-O-Rama

    • Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
    • Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
    • Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
    • 10 Mountain Climbers – IC
    • Hold Plank – Out of Fudd’s Wife position, YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 4 total

    (Merkin Count – 30)

    COT – Number-O-Rama, Name-O-Rama, Announcements, Spit took us out

    NMS

    With only 2 PAX members showing up for the opening of Phase 1 in Hanover, mumblechatter was high. Conversations ranged from Phase 1 for Hanover, not Richmond, the possibility of College Football in the Spring of 2021, other sports without fans, Qing a virtual AO, and the Merkin Challenge including Spike’s unbelievable pace in the challenge. (Congrats Spike for passing 5,000 on May 13!)

    What will be remembered from today’s beatdown is was “Phonics goes down, Phonics goes down.” During the mosey, YHC was talking. All of a sudden, leg goes at least 12 inches into a hole which was mostly covered by grass. The pace changed to a walk after this occurred. In addition to running, YHC is known for falling while running which has happened at Sunday Funday, RAMM, and now The Creek.

    Announcements:

    Spit Takeover Week begins tomorrow at Da-Pile. This includes the return of Green Acres (sort of). Meet at Pole Green Park at 7 AM on Sunday for a Bro-Code run. Should last around an hour.

    Hanover Memorial Day – Meet at 7 AM at Hanover Wayside Park off 301.

    Total Merkin Count for the Day – 285

    Gotta Run!

    Phonics

  • What are my Neighbors Thinking?

    Eight men did not have to worry about the traffic on 95 this morning as they awake, likely stepped outside, took out their phones, tablets, or computers, and logged into another Zoom episode of VR-Dog. This was YHC’s first attempt at a virtual Q. This is his recollection of what occurred.

    One minute mosey somewhere in close to your house.

    COP

    • 1 burpee followed by 2 merkins OYO
    • SSH – 10 IC
    • 2 burpees followed by 4 merkins
    • Don Quixotes – 10 IC
    • 3 burpees followed by 6 merkins
    • Helicopters – 10 IC
    • 4 burpees followed by 8 merkins
    • Arm Circles – 10 big, 5 small IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Step Back Lunges – 10 IC
    • 7 burpees followed by 14 merkins
    • LBCs – 20 IC
    • 8 burpees followed by 16 merkins
    • Freddie Mercuries – 15 IC
    • 9 burpees followed by 18 merkins
    • Rosalitas – 20 IC
    • 10 burpees followed by 20 merkins

    At end of COP, the total is 55 burpees and 110 merkins.

    Two minute mosey somewhere near your house.

    Tabata

    • Tabata #1 – One leg Lunges, Alternate between legs for 4 rounds with each leg.
    • Tabata #2 – Alternate between V-Ups and Foot-to-Hand Mountain Climbers – 4 rounds of each.
    • Tabata #3 – Start with Wide Grip Merkins. For each round, make them more narrow. The 4th round is close grip merkins. For Round 5, go back to Wide and reduce until close on round 8. (Likely around 160 Merkins)
    • Tabata #4 – Alternate between SSHs and Burpees – 4 rounds of each. (Likely around 20 Burpees)
    • Tabata #5 – Side Plank moving hip up and down, one legged APDs, Other side Plan, other leg for APDs. – Had to cut this to 6 rounds.

    Number-O-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Yesterday, YHC asked Offshore if he could take today’s Q. Knowing he wanted to do Tabata, YHC figured out that Fitbit has an online Tabata tracker with sound. What was discovered during the bootcamp was that the Tabata tracker’s sound did not work well or at all when shared through Zoom. Still, it changes colors between red, green, and yellow what worked well.

    Another observation from YHC was how much noise you make as Q during the Virtual COP. YHC is just happy there was no complaining from the neighbors. If they can see me, I’m sure their wondering why YHC is counting out loud to nobody.

    Thank you Offshore and Boberry for taking the lead in setting up another F3 option during the lockdown. This has been awesome.

    For the Daville Merkin challenge, there were around 270 Merkins and 75 Burpees for a total of 345. (This number depended on how many merkins and burpees were completed during Tabata but its likely close.)

    Announcements

    • Tomorrow is Corned Beef’s one year F3 Anniversary. His planned takeover week will take place later in the summer after the lockdown.
    • Happy Hour on Zoom at 6 pm tonight. See Offshore’s preblast.
    • Davillians will have a Memorial Day bootcamp at Hanover Wayside Park where there is the Hanover Veterans memorial. Our plan is to return to the Brown’s Island Memorial Day convergence next year once we can gather in larger numbers again.

    It was an hour to lead the Virtual Bootcamp today. Stay Safe everybody!

    Gotta Run,

    Phonics

  • Cinco de Merkin

    Cinco hombres gathered outside of Atlee High School for a Cinco de Mayo beatdown that went a little like this.

    COP

    • 5 SSH – IC
    • 5 Don Quixotes – IC
    • 5 Helicopters – IC
    • 5 Big, 5 Small Arm Circles – IC
    • 5 Merkins – IC
    • Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
    • Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
    • 5 Freddie Mercuries – IC
    • 5 Merkins – IC
    • Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
    • Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
    • 5 Burpees – OYO

    Merkin Count – 60 Merkins, 5 Burpees

    Mosey to Basketball blacktop

    Run the Bases – 5 PAX members worked perfect for this exercise. Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs to 1st and calls out an exercise. 1st then runs to 2nd and calls out the exercise. 2nd to 3rd, 3rd to home, home to 1st and so on. It was the PAX member who originally ran from home to 1st that always calls out the exercise. The exercise is done until a PAX member runs to them. The order of Exercises were: Merkins, LBC, APD, Squats, Burpees.

    Merkin Count – This was OYO – YHC completed 28 Merkins and likely around 10 Burpees.

    Bulkhead Pull-up Special

    • One Pull-up followed by 2 Merkins
    • Two Pull-ups followed by 4 Merkins
    • Three Pull-ups followed by 6 Merkins
    • Continue until reaching 10 Pull-ups and 20 Merkins

    Merkin Count – 110

    Mosey to other Basketball Blacktop

    Suicides – At each line, do increasing Merkins – 5, 10, 15, 20

    Merkin Count – 50

    Mosey to Atlee High School

    Toga Special – Hold Balls-to-the-Wall. At YHC’s command, lower to Plank-on-the-Wall, then on YHC’s command, raise back to Balls-on-the-Wall.

    Before and after the Toga Special, we did the People’s Chair.

    Mosey to front of building

    Plank-O-Rama

    • Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
    • Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
    • Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
    • 10 Mountain Climbers – IC
    • 10 One Legged APDs – IC – Switch Legs for 10 One Legged APDs – IC
    • Hold Plank – YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 5 total
    • 15 Rosalitas – IC
    • Mosey back to VSF

    Merkin Count – 35

    Number-O-Rama, Name-O-Rama, Announcements, Spike took us out.

    Total Merkin Count – Around 283 plus around 15 burpees.

    NMS

    Five was the perfect number for this Cinco de Mayo celebration workout. This was much more ground and pound than Saturday’s workout. Today’s total distance traveled was likely far less than 1 mile.

    Funniest moment of today was when YHC told the PAX to do Don Quixotes instead of what he meant was Freddie Mercuries. Once again, do as the Q does, not what he says. Spike then started to demonstrate what a Don Quixote on your back looks like. A Don Quixote on your back would be really challenging.

    Announcements

    Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.

    Stay Safe! Gotta Run!

    Phonics