8 men got after it this morning at Spider run. Run through the bat cave, over the river, take riverside east. Turn around at 23 and make it back by 45.
NMM
Little sticky for the run today. It was raining a little bit, but not enough to call you off. Saab and Faceplant took the six mile route. The rest of the PAX did between 4.5 and 5.5.
TYA Out
10 PAX came out to Heartbreak Ridge, some knowing what was in store – others forced along for the ride. We did:
No COP
Front of school and instructions given. No Proctor (Conspiracy was unavailable) and we set the timer and were off:
3 Burpees to start then 3 more Burpees Every Minute thereafter on the minute (EMOM). Exercises were:
Back to flag then Announcements & COT.
NMS: Well that sucked but PAX pounded it out. YHC was doing OK until we hit the 200 WWIIS which alone took 10+ minutes. Tater flew through and set the pace at just at 30 minutes. Rest of the PAX were clustered around 36-40 minutes. With no clipboarding allowed here in F3RVA (IronPAX actually suggested someone sit out and do this) it was you vs. you on form but as Gomer Pyle said most of the exercises don’t give you much option to cheat too much. Not sure if the 2nd part of the HRMs had a purpose but to annoy but hopefully no more of those. Worst part about all the counting and EMOM is no room for mumblechatter at all.
Hopefully Week 2 gets the pax moving somewhat but the 100+ Burpees along with everything else Week 1 was definitely a challenge.
A pumped up gang of mighty men converged at NoToll this morning to take on Week 1 of the Iron Pax Challenge. Along with the famed clipboard, DTH upped the gadget game with a whiteboard detailing the routine and Bluetooth speaker sounding off the EMOM timer. Here’s how SOJ set the pace for F3RVA:
The THANG:
WarmUp:
IronPax Challenge Week 1:
Cool Down:
Mosey BTTF for COT:
NMS:
Runners ran & walkers walked (walking PAX is growing!) Highlights: Recall turns diabetic, certain seats are not optimal on patio (sun), Rosie went for extra miles (yeah I know, but it’s Rosie), Annie continues to want to chase the geese, but is just too tired & Flatline said “It’s this long……” Had to be there!
YHC apologizes for the delay in posting BB.
It was a quiet Monday morning in Forest Hill Park this morning. YHC posted with a fresh head full of ideas from the Exicon. It went down like this. After some brief stretching at the tennis court, the solo beatdown started.
B.L.I.M.P.S. was on the menu today and it goes down like this:
Six rounds, four corners each, with running between each corner. First round 10 Burpees at each corner, second round 20 lunges at each corner, third round 30 imperial walkers, fourth round 40 merkins, fifth round 50 plank jacks, and sixth round, 60 squats. That little routine took up the better part of the time, but there was a few minutes to spare before YHC’s carriage turned into a pumpkin…
So ran on down to the bottom of the hill of ill repute, then ran back up stopping at each light pole for 10 merkins. Back up to the flag for some quiet reflection.
The NFL kicks off 1 week from Friday. I’m running my annual NFL survivor pool. It’s double elimination again this year. $10 entry. All survivors split the pot. $1400 pot was split by 4 players last year.
Feel free to invite family and friends. Bring it:
https://www.runyourpool.com/join/pool_info.cfm?id=118726&p=superbowl
6 Davillian Runners enjoy some cooler on the last day August.
Route – 10k loop starting at Rutland clubhouse, around the school, through Honey Meadows and the trails, the back up through Atlee Station and the Bojangles loop.
Opus left from his house and the PAX up with by the time we made it to Honey Meadows
PAX looked strong and ready for the race in a couple of weeks
SPIT ON THAT!!
Twelve HIMs started off their work week with journey across the AO at this week’s edition of Hoedown. With only 75 seconds to spare to the start (source: Garmin), YHC needed a couple laps around the bus loop to shake off the cobwebs and collect any late additions. With 12 strong ready for battle, time to venture to the upper fields for COP.
Quick COP of DQs, Imperial Walkers, Merkins, Scorpion Kicks, LBCs, Helicopters
The Thang
Exercise I – Triple Check
Pace Car runs down to the jungle gym, performs 5 pullups, runs back
other exercises are peoples chair and box cutters
algore for the six
Exercise II – Car Pool
OYO – bear crawl/crab walk the car pool line/loop, switch as each arrow, plankarama for the six
Exercise III – Catch Me if You Can
Mosey to the bottom of Lindsay Court, partner up.
runner: Bernie Sanders up
chaser: Merkins then chase
algore for the six
Exercise IV: Elevens
OYO – On the curb, mosey up the blacktop fence – 10 merkins
run back for 1 WWII; repeato until the inverse
ABCs for the six
Exercise V: Down the Line, People’s Chair
Going down the line, PAX stays in peoples chair, while the pace car Polar Bears to the shrubs by the stairs, Moseys back, rotate thru
Mary featuring flutter kicks, alabama prom dates, freddie mercuries and ring of fire (merkins).
Numberama, Namerama, YHC.
Gridiron Labor Day Convergence @ 7am. Coffeeteria and donations to follow.
Iron PAX tomorrow @ Heartbreak Ridge and No Toll (and maybe DaVille?)
Strong work today Fellas, Had to improvise after the elevens because y’all flew through them. Tried to cover as many areas of the AO as possible and appreciate the effort and mumble chatter. Strong way to end what’s been a incredible month.
Have a great day and SYITG!
River Run party of one this morning. YHC admits he hasn’t posted here for few couple months, did I miss a memo about River Run being cancelled altogether? Appears it’s missing from the Q sign up sheet.
Anyway, Old School Tarrington route commenced for 4 milers.
-Singer
Lord’s Prayer
Warmarama :
10 F3 count SSH
10 F3 count merkins
The Thang :
Fartlek run through neighborhood and back to starting point. Several stops along the way for PT. At each stop, each PAX chooses a different workout of 30 straight count reps.
1st stop : Bullseye called Ball dippers
2nd stop : Boberry called Carolina Dry Docks
3rd stop : Nancy Lopez called plank jacks
4Th stop : Wilson called LBC’s
5th stop : QIC called merkins
6th stop : Bullseye called monkey humpers
7th stop : Boberry called Heels to Heaven
8th stop : Nancy Lopez called some exercise I can’t remember (sorry Nancy lol. Leave a comment here if you remember)
9th stop : Wilson called ab exercise where you alternate right elbow to left knee for 15 reps then alternate to other side for 15 more reps
10th and final stop : QIC called mountain climbers (We covered about 2 miles total on our fartlek)
Line up at Satan’s hill for 2 sets of sprinting all the way up hill then mosey back down
Mosey to rock pile and grab a rock :
30 overhead presses (hold rock overhead if finish early)
30 bicep curls
30 squats
Put rock back in its natural habitat
Parking lot suicides : touch every parking lot line (I think there were about 15 lines)
Mosey to metal railing :
30 dips
30 jerkins
30 incline merkins
DONE
COT :
T claps for Boberry’s son Snitch who taught himself to ride a bike without training wheels. Boberry also mentioned his appreciation for F3 building his strength and endurance to be able to run with his son while his son bikes, and how he was able to help lift some heavy coupons to help his parents out during a move.
Nancy Lopez asked for prayers for the daughter of his DM. She was recently committed for some mental struggles she’s going through. Prayers for their family.
QIC shared how he is relying on God to change his mindset to be a more positive person and not to judge others, especially at work. When people treat me poorly, my tendency is to treat them poorly also. You never know what someone is going through or what they’ve been through to get to the point they’re at. My actions shouldn’t be predicated on someone else’s behavior. My actions should be based on what Jesus calls me to. I want to encourage people, not condemn people.
Naked moleskin :
“For it is commendable if someone bears up under the pain of unjust suffering because they are conscious of God. But how is it to your credit if you receive a beating for doing wrong and endure it? But if you suffer for doing good and you endure it, this is commendable before God. To this you were called, because Christ suffered for you, leaving you an example, that you should follow in his steps. “He committed no sin, and no deceit was found in his mouth.” When they hurled their insults at him, he did not retaliate; when he suffered, he made no threats. Instead, he entrusted himself to him who judges justly. “He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.””
1 Peter 2:19-24 NIV
YHC
-Florence