After Mister Rogers appeared in the gloom at BMNT we agreed to run at least 6.2 in honor of our downtown brothers.
NMS – The route was a new one with a little of this and a little of that. I knew it was going to be a smidgen long, but also know that Mister Rogers is up for anything. We were with you in spirit.
Congrats Bone Thugs!
Currahee!
Humidity and rain have departed. Ideal conditions greeted 5 faithful warriors for a KB beat-down. Here is how it went down:
Great work by the PAX today. Enjoying having Gypsy in RVA. Reported soreness from Gypsy post-workout due to the cannonball weights he used. White Deer and Byproduct chose not to comment after looking at their KBs. Plenty of mumble chatter from the PAX, but not on that one.
Reminder of the family BBQ at Hardywood’s farm this weekend. Check the pre-blasts for more detail.
God is good all of the time! Attila
Warmarama :
15 F3 count SSH
10 F3 count merkins
The Thang :
Mosey to end of parking lot to prepare for copious amounts of animal movements (Wilson said he loves all forms of animal movements and encourages all Q’s to utilize them)
First movement – Backwards bear crawl aka Joe Hendrix the full length of the parking lot then sprint back to starting line
Second movement – regular bear crawl the full length of parking lot then sprint back
Third movement – front facing crab walk the full length of parking lot then sprint back
Fourth movement – backwards facing crab walk the full length of parking lot then sprint back
Fifth movement – Kangaroo hop the full length of parking lot then sprint back
Sixth movement – Broad jump (also termed “lemur jumps” by Nancy Lopez) the full length of parking lot then sprint back
Seventh movement – Lunges the full length of parking lot then sprint back
Switch to ab exercises :
30 WWI’s
30 LBC’s
30 F3 count flutters
5 LCRC’s
Mosey to rock pile, grab a rock, and lay down on your back for 100 chest presses while doing flutters the whole time (if finish early, stand up with rock over your head until last man finishes)
20 bicep curls with rock then put rock back in the pile
Mosey to metal railing :
30 dips
Sideways Plank walk the full length of railing then repeato facing the other direction
Sprint up Satan’s hill then mosey back down
With 2 minutes remaining, AMRAP mountain climbers
DONE
COT :
prayers for the health of Nancy Lopez’s mom. He mentioned she is doing a little better but still has a long road ahead of her.
YHC
-Florence
39 studs posted for a morning of accomplishment and celebration. Most on foot, some on wheels. Running route was the old school route 10k, nice and simple. Launch times ranged from 5:00 am to 5:30 am.
NMM: A few random thoughts while running this morning. 1. I was inspired by how many PAX came out to support and to run with BoneThugs. His entourage was more like 20 folks running along side and with him. With 20 others joining at the end for an inspirational finish. Pretty awesome to watch. 2. Some of you are going to hate this, but….what an awesome route old school is. Yes, it is simple and repetitive, but it is a great route. Why we ever let Marv lead us astray, I do not know. 3. BoneThugs accomplished what most would consider a physical task this am. But much like anything in life, most of the work is mental work. It is easy to let ones mind and inner voice sabotage what we are capable or….but if you believe, you can achieve (probably stolen directly from Swirly’s board) 4. BoneThugs had the trust in the PAX to completely give himself to those who have trained with him the last 6 months. He never asked what we were doing, how he was going to get from start to 10k, he just did what he was asked to do and believed in the PAX. 5. I was inspired with the courage and humility it takes for folks who are taking a long journey to fitness and health to continuously post and incrementally improve. I have seen many F3 brothers who were not runners, show up every week, finish last, keep working and eventually surpass other runners. Those weeks spent at the back of the pack can be challenging and the reward far away, but I have spoils of the hard work and it is inspiring.
Congrats to BoneThugs. Quite an accomplishment my friend. Just one a string of many victories to come…..keep pushing
4 Davillians got in their mid week training run around Rutland this morning. Everyone was feeling a little off so the PAX skip the normal Knollwood loop and got in around 4.3 this morning
There was a Spike spotting twice this morning as well
SPIT ON THAT!!
11 studs fought off the fart sack for a English lesson at one of Richmond Public School’s finest venues: Mary. The mumble chatter of Pucker’s Hockey Watchin’, Boston’s claim as the epicenter of the English language, and questions of how accurate the Q’s Garmin was quieted down real quick when Burpees were doled out as Class begun. Mosey to the center of the BBall Courts. F3 Welcome, Intro and Disclaimer
COP
Side Straddle Hops
Burpee x1
Don Quixotes
Burpee x2
Russian Soldiers
Burpee x3
Imperial Walkers
Burpee x4
Cherry Pickers
Burpee x5
Little Baby Crunches
Burpee x6
Alabama Prom dates
Burpee x7
Flutter Kicks
Burpee x8
Helicopters
Burpee x9
Don Quixotes
Burpee x10 Warm? Mosey to the edge of the BBall Courts
The Thang
Exercise I – Triple Check
Pace Car bear walks to to the cage, runs back; other exercises included Hand Release Merkins and WWIIs
algore for the six
Mosey to the tennis courts
Exercise II – 2 rounds of Dean Smith’s Four Corners
Round 1 – 10 jump squats, 20 reverse crunches, 30 plank jacks, 40 copperhead squats
mosey back to the bball courts for round 2 – 10 Lt. Dans, 20 pull ups Carolina Dry Docks, 30 dips , 40 copperhead squats
Mosey to the bus loop
Exercise III – Curb crawls
You know the drill.
Mary
Back to the flag for 3.5 minutes of Mary featuring LBCs, flutter kicks, alabama prom dates, American Hammers and Pickle Pounders
Numberama, Namerama, YHC took us out.
Enjoyed the banter, well wishes and the ground and pound work this morning Fellas. The PAX kept the energy up in near perfect conditions. SYITG!
10 warriors gathered in the Gloom with singular purpose – to dig deeper, become stronger, and to do so together. In preparation for the coming Iron Pax Challenge, YHC introduced the pax to 2018 Week 1…
The THANG:
Warm-Up:
2018 IPC Week 1:
Cool-Down:
Mosey BTTF for COT:
NMS:
8 stud muffin stallions hit the gloomy grounds of Timberwolf, paused for the garbage truck, then hit the gloom running. According to the lady in her car waiting for us to leave, this is how it went down.
Mosey around the front of the school, with mublechatter along the way. Circle up in bus parking lot. Extended Disclaimer as we were doing an IRON PAX challenge today. Then extended warmerama as such.
COP
Mosey to football field for
THE THANG (Killer B’s) (Wu-Tang Forever)
Line up on the goal line for
Repeat that 3 times, ending at the 30 yard line, then bear crawl back.
Repeat that whole routine 4 times, then mosey BTTF via the “shortcut” (thanks Hermie). Passed by the horseshoe but did not engage.
Numberara, Namerama, announcements (see comment), YHC took us out.
NMM
Awesome work out there today gents, that routine was no joke! We ended up getting in 120 each of Burpees, Ball Dippers, and WW2s. Thanks for indulging YHC in this Iron PAX practice run. The actual routine was 5 rounds, without breaks, seeing how fast it can be done.
The name of the back blast comes from Tater, who mentioned that the excellent breathing technique exhibited by Hermie during the later rounds of burpees reminded him of a breaching whale.
4 men started their hump day by throwing around some iron and reacquainting themselves with an old friend, Eric aka Deadweight.
In typical YHC fashion, just a few days late with the BB. Batteau was looking pretty quite when YHC arrived on Monday morning, but thankfully another Keydet showed up to join in the fun. In typical Batteau fashion there was a big steaming hot potato waiting for us when we got there. Flatline picked up the potato to start us off with some warm-up exercises that consisted of… Helicopters, Donny Q’s, reverse scopions, and several other exercises that are escaping YHC’s memory now.
The potato was passed on to YHC, and having just read through the Exicon before exiting the car, the ideas were flowing. Mosey on down to the bottom of the hill, and since there were two of us, a little Burp-Back-Mountain was in store. Burp-Back-Mountain went like this. One of us is at the bottom of the hill and starts doing 100 Burpees, the second person does Bernie Sanders up to the first light pole then runs back down to pick up on the Burpees, while the other is Bernie Sanders-ing up the hill to the light pole, and so on and so forth until we get to 100 Burpees. THEN mosey on up to the next light pole up the hill, rinse and repeat, this time 100 WW2’s if YHC recalls and Bernie Sanders up the hill to the next light pole. Next came 100 Merkins, but no Bernie Sanders, that was replaced with Bear Crawl. Then last but not least 300 air squats/lunges with Bernie Sanders run up the hill. This was more than enough for the two Keydets to get done, so we moseyed on back to the flag after all was said and done.
Flatline took us out with some very thoughtful and calming words. It was a heck of a morning and YHC is probadly forgetting some things. Very thankful to have Flatline join YHC that morning. It was a great start to the week!