A perfect ten warriors emerged from the fartsack this morning and started the day with a ground and pound style beatdown.
Mosey to playground. Extended COP with SSH, LBC, Imperial walkers, Russian Soldiers, Freddy Mercuries, WWII setups, and windmills.
Mosey to the corner of the playground for four corners. 10 merkins, 20 jump squats, 30 WWII and 40 SSH. Shiplap asked to pick a number between 1 and 10 chooses 7, add 7 to previous total reps. 17 merkins, 27 jump squats, 37 WWII, and 47 SSH. Garbage plate asked to pick a number from 1 to 10, chooses 0 (which is outside the requested range), subtract 0 from previous reps. 17 merkins, 27 jump squats, 37 WWII, and 47 SSH. PAX asked to pick a number, either 1 or 2, chooses 2, Cut the number of reps in half (rounding up). 9 merkins, 14 jump squats, 18 WWII, and 24 SSH. Mosey to end of playground, teams of two. One member runs to fence and back backwards x2, other pax does peoples chair, then WWII, then SSH. Mosey to tennis courts. Run to end of first court, 1 WWII, run backwards to line, run to end of 2nd count, 2, WWII, run backwards to line….all the way up to 4. Next iteration, instead of running backwards back, either bear crawl or crab walk back with increasing number of WWII. Mosey back to flag and finish. Circle K took us out.
NMM
Great day to be out in the morning. Weather was perfect for a workout and all was quiet around MM. Saab is on a diet, please help him on his journey to drop 1 pound.
A few Forge regulars were honored to welcome a couple HIM’s from Jacksonville, who were equally surprised to find one another at the Forge. With an empty slot on the Q sheet, Hot Potato was called, and the following beatdown ensued:
The THANG:
DR TRYHARD:
Long mosey down to the Culdesac
Welcome & F3 Disclaimer
Usual IC warmerama
DOOZY:
Light post Alley: x5 Merkins, Run, x10 Squats, Bernie, repeato
Parking Space Descending Merkins: Bear Crawl between, increase reps 1-10
Parking Space Descend LBC’s: Crab Walk between, increase reps 2-20 (even numbers)
Mosey up to stairs and Tooth Fairy to the top
Man Killers 10-1
ZAMBONI:
Burpee Apocalypse: Descending sets 10-1
Variable Rapid Succession Mary
LAST CALL:
x2 Sets of Jousting Legs each way while odd man wall sits
PYRO:
Parking Lot tracers: broad jump between, shuffle along
Rapid Merkin Burner: x10 ea of Diamond, Regular, Wide, and Staggered each way
Runners Choice: While one PAX runs parking lot loop, rest complete called exercise: Squats, Crab Cakes, LBC’s, APD’s, Calf Raises
The Final Countdown: Rocky Balboa and Calf Raises
Mosey BTTF for COT:
Counterama # 5
Namerama
Announcerama (see Comments)
YHC took the PAX out in Prayer
NMS: What a great workout this morning! I think we’re all in agreement with Last Call – J’ville can keep their Burpee Apocalypse! Haha. Honestly was great F2 hanging with Boner and Pyro. Ya’ll are welcome back anytime! SYITG, DTH
Two faithful showed on a beautiful spring morning to put in the work.
Clock struck 5:30 and we were off, mosey to a familiar neighborhood by way of West broad village lake path for a Cul-de-sac workout/run.
First Cul-De-Sac 20 Merkin, Next 20 WWII, Next 10 Burpees, Next 20 reverse crunches. Repeato : completed 3 sets of these including a route back around the lake and back to the flag. 3 loops around the bus loop and a final burst of old man speed to the end of lots and back to flag. 4.43 miles completed and strong workout complete.
Mumble chatter contemplated the methods and ways of vaccine distribution, spread of virus and questions of Big Brother conspiracy.
QIC took us out. Two or more gathered in his name….
4 determined men woke up and ready to take on everything Wdog has to offer (everything outside the fence). Here is how it went down:
Mosey to the Courtyard pass Burpee Row for COP:
SSH x20
Squats x10
Helicopters x10
Arm Circles & Reverso x10
Don Quixote x 10
Merkins x10
Imperial Walkers x20
Mosey up to around the stairs for Quadruple Check (or more like Triple Check, but with 4 people)
P1: Run Stairs Twice
P2: Merkins
P3: LBC’s
P4: Flutter Kicks
Mosey Back to Burpee Row
3 Burpees for Every Lightpole on the way back and end at the Field
Four Corners (Twice)
1st– 10 Merkins
2nd– 20 Squats
3rd– 30 Carolina Dry Docks
4th– 40 American Hammers
Mosey to the Stage for some Coupons
We did the following exercises IC twice:
Curls x10
Shoulder Press x10
Merkins x10
Bench Press x10
WWIIs x10
Back to the Flag!
Numberama, Namerama, YHC took us out!
Announcements
Blood Drive, BRR, and Daville Relay Race
NMS
With Swirly alerting us he wasn’t going to be there this morning; it was nice to pull in and see BT standing there and finally back from his month-long vacation in the Bahamas… One was thinking if he would ever make it back to the United States with all the covid protocols keeping him and his family from coming back. It is great to have him back and hope him and his family are healthy and happy to be back on US soil!
As we were starting to Mosey, Bodo’s was driving and asking where we were heading and couldn’t think of the name so I said the circle past Burpee Row.. which brought a little confusion, but glad he was able to find us! I learned it is called the Courtyard or the area where the statue used to be. Safe travels to Bodo’s and his family as they are heading down to Charleston!
Thanks for letting me lead men! Always a pleasure!
Seven strong hit First Watch this morning with the Q not really having a plan. After the local owls, who are obviously horny, started up their hooting, this is what went down.
Mosey to Small Henrico Park for COP:
Helicopters, Dead Man Hang, Spread your legs Dead Man Hang, DQ’s, Copperhead Squats, LBC’s, Crab Cakes
Mosey on down S. Ridge to Westham Station for:
Circle up for SSH’s to 5 in cadence then to 20 in silence. Thanks, Honeydo.
Next, a round of 11’s:
Reverse Crunches and Merkins. 10 different stations along Westham Station.
5 Burpees OYO for Honeydo’s SSH screw up.
Collect Bacon Bits and work back down Westham Station with a set of Lindsey’s.
LBC’s and SSH’s. 5 different stations along Westham Station.
Send Bacon Bits back up the hill to the VSF
Partner Up and complete two rounds a piece of wheelbarrows back up S. Ridge
Complete an all-out 100% Sprint to catch up with Bacon Bits
Another round of 11’s along 10 stations back up S. Ridge. WW2’s and Jump Squats.
5 Burpees OYO
Mary in the parking lot: (15) 4-ct American Hammers, (15) 4-ct Flutter Kicks, (15) 4-ct Heels to Heaven
Numbers, Names and YHC took us out!
Announcements:
Blood Drive
BRR
Daville Relay
There is a new AO over on the Eastern Shore. Name of workout is “45 Minutes of Assawoman Canal.” See Upchuck if interested.
NMS:
Nice morning for another traveling bootcamp. Bacon Bits got a nice little workout in and is healing up. A little oversharing on the mosey down S. Ridge by Handshake about his vaccine shot he got at Wal-Mart. It felt like we were playing a game of keep away from Bacon Bits for most of the workout and then we had to play a game of catch Bacon Bits if you can on the way back up. Coffeteria at Starbucks afterward consisted of talk about BRR and the economy. Thanks for going for coffee, UPC, EFH and LJ!
One PAX launched while on holiday. It was 70 and sunny. YHC works out here a few times a year. The AO still needs a name. See above and below.
COP: Two loops of the park, SSHs, DQs, dead man hang, LBCs, flutter kicks.
Mosey around the park to the picnic tables.
Derkins on one bench, snow angels on top, incline mercans on the other bench. Four tables means four rounds. 10 the first round, 15, then 20, then 15. Run the park loop after each round.
Elevens: HRMs and Rosalitas. Polar bear one way. Run the other.
Run the park loop two more times.
Pick two mailboxes. Bear crawl between them. 20 flutter kicks, 10 WWIIs, and 20 squats. 3 times.
Mary on the way out.
Announcements: That would be weird to do alone.
NMS: The AO is pronounced the way it is spelled. It’s a Native American name. The sign on the local bridge has been stolen so many times that the local authorities no longer replace it. Alas, the sign at the trail head remains. Please add any suggested AO names to the comments. Winners will be announced on Slack; need not be present to win.
A dozen SOJ studs converged on SOT, some to run, the rest to ingest the good Doctor’s latest ass-whoopin elixer, as follows:
The THANG:
Mosey down to the track
Welcome & F3 Disclaimer
WARMERAMA BURPEE MILE:
Round 1: Run a lap, do x10 Burpees, stretch for the Six, then IC DQ’s & Squat Walkers
Round 2: Run a lap, do x10 Burpees, stretch for the Six, then IC Russian Soldiers & Cherry Pickers
Round 3: Run a lap, do x10 Burpees, stretch for the Six, then IC Dying Quixotes & APD’s
Round 4: Run a lap, do x10 Burpees, stretch for the Six, then Variable Protractor Pain
KILODORA:
x100 Merkins
x200 Heels to Heaven
x300 Box Jumps
x400 LBC’s
Moving partner runs across width of Field and back to alternate reps with exercising partner.
Mosey BTTF:
Merkin ROF
COT:
Counterama # 12 (with runners)
Namerama
Announcerama (see Comments)
YHC took the PAX out in Prayer
NMS:
Solid numbers strike again at SOT, and that was without the usual New Market gang. The way Tobit and Draper were talking, sounds like the runners did more sprinting than running (yuk), but YHC also have the Bootcampera a but of a run to start the day – and what a GREAT way to warm up it was! Will be looking at future Q’s warm-ups to have similar running intervals. Great work this morning brothers. Good to see Mousetrap making his way back into F3. SYITG, YHC, DTH
9 stallions and one out of practice last minute substitute Q, showed up expecting Doozey to appear from the fog at any moment, ball & chain in hand.
When he failed to materialize, Honeydo jokingly suggested I take the helm, and I (being somewhat lost this early in the morning), complied. AKA “why I spent an hour after breakfast Monday feeling like I was going to splash merlot”
So, yeah, I blame Honeydo for this mess I got myself into.
THE THANG:
Run across Forest Ave. to parking lot
Intro, merkins, imperial walkers, armcircles
Run South on Forest to next parking lot
Partner up for Dora: 100 merkins, 200 squats, 300 4-count Freddy Mercury’s while partner does a lap
While this was going on, especially for the 300 reps, Pax enjoyed the regret telling Greenbow “those bicycle things” are called Freddy Mercury’s
Run to fenced blacktop
Man Killers in honor of Doozey – like his signup on the Q sheet this morning, this was quickly exposed as a “mistake”. Last Call had to step in lead these, because I forgot how (THANKS!)
Pax divides in half for a crossing pattern – 500 Merkins, 250 ww2s as a team.
The way we did the X, each team decided.. The way we should have done it: split Pax in half, do 20 reps of exercise 1, sprint to opposite corner, do 10 reps exercise 2, sprint back to start. Repeat for 5 rounds.
Lap around the parking lot, to the grass for Mary – LBCs, leg lifts, scissor kicks.
ANNOUNCEMENTS: BRR a long time from now, but almost full. Blood drive much sooner.
YHC took us out: thankful for Easter; be kind; encourage someone
