The daily workouts on vacation included a 4 mile beach run with 6 rounds of 10 reps – – Pull ups – Incline merkins – Dips !
Beach running sucks on these ole legs but much cooler down there than on the road… Was a quick week but certainly relaxing with way too much ice cream. Look forward to seeing you dudes in the gloom – sucks working out alone…
Four Sons of Freedom posted to River Run to work off some of the holiday weekend carbo-loading. Here’s how it went:
4s – down to the boat ramp at Robious Landing Park,
6s (Rosie) – same as above and add laps around the Swamp and other various mileage-adding detours; Tclaps for clearing out the spiderwebs on the trail for the rest of the pax
Numberama, nameorama, YHC took us out.
Announcements: HR Derby at Robious LL tomorrow. Can you do burpees with a mouth full of Big League Chew? I guess we’ll find out…
Go get some!
Doublemint
YHC & Aisle 5 showed up to Off the Books to see we were the only ones willing to break the fartsack and attack the day!
We decided ont he path and off we went. At one point the conversation was so deep, we really did not care what time we returned to the flag! I mean since noone else showed up…………….
It was GREAT catching up with Aisle 5 and the coffee even tastes better when he is around!
Tricycle returned to F3RVA on Monday after along with his 2.0, FNG Animal – giving us four for the day. COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Helicopter, 15 x Russian Soldiers, 10 x Suzanne Somers (each side), and Arm Circles.
Find nearby shaded grass for Deck of Death with Box Cutters for Clubs, Imaginary Jump Ropes (two count) for Hearts, Squats for Spades, and Merkins for Diamonds. Reps per card range from 2 to 14 (Aces). Did not check deck to determine if any cards were missing, but few, if any, are missing.
Mosey to the school wall for Wall Medley. One guy runs into the school yard and back while the others hold People’s Chair. All take a turn running. Second round – 3 Donkey Kicks followed by Plank while taking turns running. Third round – Wall Planks while taking turns running.
Stretching and COT and YHC took us out.
And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor. – Another group of middle aged men trying to take a principled stand.
21 independent warriors arrived to greed the dawn of a new day. It may have quite literally been 70 and sunny on this most blessed day in which our colonies that have turned to states celebrate Independence from the Queen Mother and her misguided attempts at trying to control a few so she could control her fortune. According to legend and naughty Ben Franklin, it went a little something like this:
Mosey to SW field.
Hardywood COP: SSH X 20, WWII X 10, FC X 10, AH X 10, AHAC X 20, HRM X 20, Lunge X 10 and an Arm Circle for our little cat burgular in the sky. One is more than enough.
Mosey To Pavilion
DTH Bulls On Parade: DTH busted out his favorite jam, by that one english band that was pretty famous. If you guessed The Beatles or Rolling Stones you would be wrong. Hell, it’s not even flipping Oasis. May the lord have mercy on his soul, he chose the song Tub Thumping by Chubawumba. Whenever the chorus came on, do a burpee on the line: “I get knocked down, but I get up again.”
Old Hundred Teen Slayer aka The Fresh Prince Sprint Show
Bust into two teams based on your preference for Ginger or Marianne. This is a 10 round sufferfest that goes like this. Start at the pavillion, run to other side to complete exercises as prescribed. Run back to pavillion. Team that finished first gets a point for something that is akin to bit coin or a Schrute Buck.
Round #1 100 LBC
Round #2 90 SSH
Round #3 80 2 Count Flutter Kicks
Round #4 70 Squats
Round #5 60 American Hammers
Round #6 50 Carolina Dry Docks
Round #7 40 WWII
Round #8 30 Merkins
Round #9 20 two count ball dippers
Round #10 Burpees
Mosey to NE field
Slippery When Wet Triple Check
Bust into teams of 3. The exercises for this classic are ball dippers and American Hammer Arm Circles. The real star of the show here was the timer, The Independence Hall Slip N Slide. Please see the great shots that our very own Shakedown took on Instagram, TicTac, MyFace, etc. There was so much style, that awards simply had to be handed out.
Hard-e-Wood Shuffle Dora
DTH just could not wait for everyone to get a hold of his wood. Here’s how this worked out; split back into the original teams. Each team gets 5 cabers. DTH gets one huge smile. Now for the Dora part. The exercises are done by all the pax who are not running with cabers. Exercises are done in cadence as a group. Cabers must be motion at all times.
Excercises:
100 HRM in cadence
200 Reverse Crunches
*1776 Burpees With Cabers
**Unfortunately we only had time to finish the 200 reverse crunches.
Mosey back to flag
Numberama, Namerama, Flatline opened his heart and spoke the truth on his way to taking us.
News: Puppy Pile is next Sunday from 7am – 8am at No Toll. The slip n slide may make another appearance. And if you were concerned that Seymour would be in his speedo, I can confirm his restraining order does not allow him to come that close.
Moleskin: Gents, thank you so much for making the time today. In all seriousness, it’s a really important day. I appreciate you for showing up, showing your enthusiasm and not being silent.
It’s as much of a time to celebrate as it is a time to reflect. The signers of the Declaration Of Independence were not perfect. Scratching just beneath what was taught to us in school shows that they were profoundly flawed men. Aside from the powdered wig and pantaloons, they were much like us. It would have been easier to be submissive to the largest military force the world had ever known. Most American colonists were opposed to a revolution of any kind.
Perhaps they sensed what would happen is they remained silent and obedient. Tyranny unchecked knows no boundaries. The following sums it up pretty good and is often attributed to Thomas Jefferson “All tyranny needs to gain a foothold is for people of good conscience to remain silent.”
So on this most wonderful of days, as you hold a cool beverage in one hand and an imported explosive in the other, pause for a moment to think about what is worth lending your voice to? What principle needs a champion in todays world? What thing are you wishing for some one else to do that you can and should be doing?
Big cheers to you all.
-Hardywood
Arrived to find Twin Team empty other than some of Chesterfield’s Finest. 5:30 hit and YHC was solo other than Jake. He left before he could be EH’d. Solo Q was the soup d jour so on and away! According to the confused Bettie Weaver employee it went something like this:
Mosey to basketball courts for:
COP
Mosey to playground sets for
THANG #1
Four Corners (four playgrounds?) prostitute style
Mosey to hill adjacent to baseball fields for
THANG #2
11s with burpees and Heels to Heaven
Then run the long way around and mosey BTTF
NMS
3 glorious studs arose to greet the dawn of a new day. According to legend it went a little something like this.
COP
SSH x 20, Deadman Hang, WWII X 10, AH X 10, AHAC X 20, HRM X 10, DQ X 10
Mosey to baseball fields
Triple Check: Runner circles the bases. Exercises are burpees and dips.
Simuldora: One pax at each end of the track. Both start the same doras. The timer is when the runner reaches the exercise spot. Exercises: 100 merkins, 200 WWII, 300 alternating squats.
Modified Curb Crawl: Start on one side of the field. Complete 1 merkin. Bear crawl to the other side of the field. Complete 2 merkins. Bernie Sanders back to the start and complete 3 merkins. Repeato up to 5 and back to one.
Mosey back to flag.
Numberama, namerama, YHC led us out.
News: Tomorrow is the July 4th Convergence at No Toll. 6am to 7am. Be ready to bring it!
Sunday July 12 7-8 is Puppy Pile.
Notes: If you haven’t read the Declaration of Independence in a while, it is worth doing so. The founding fathers weren’t perfect or motivated exclusively with the purist of intentions. But they were a great example of what happens when your principles and the rules don’t align. Do yourself a favor and read this inspired text.
https://www.archives.gov/founding-docs/declaration-transcript
A personal favorite and certainly relative selection
Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.
Something we can all learn from the formation of this document; you must have a personal line in the sand so that when your principles are tested, you have made clear far in advance what events you will tolerate and those you will not. Men who have no specific boundaries are prone to endure suffering. To endure suffering with no end in sight and not actively participate in your own rescue is a fast way to die slowly. This applies to your job, your family, yourself and your city. If you aren’t clear on what is acceptable and what is not, you are inviting the hysterical and tyrannical to use you as doormat to their irrational endeavors. Doormats get walked on, fence posts set boundaries. Which one are you?
The MURPH. YHC doesn’t really need to explain, but after the last one Nancy &YHC attend at Dog Pile, it might be needed.
Run 1 mile
10 rounds – 10-Pull Ups(oyo), 10-Merkin(in cadence) & 15-Squats(in cadence)
Run 1 mile
Yup – that easy all together and always a good time.
YHC has been…………well lazy this week. Maybe just resting in anticipation for Hardywoods 4th convergence? Yup – thats it!
So, the MURPH was just what was needed to get me out of the fart sack!
Rosetta & YHC started and BOOM POG shows up mid first round. We rotated leading each round as normal, but what was not normal was the sound coming from Rosetta! Thought he was having a stroke at first, but nope he was practicing French……..POG and I laughed a bit but he continued. He speaks like 10 languages (YHC might be exaggerating, but French, Spanish, Arabic & English) is what I know of. Internally YHC laughed every time I heard 3…………..watch the video. I could not get past 3 again.
POG took us out and he took off up Satan’s Hill to get his .5 mile in to complete.
2 warriors of the gloom came out and got better at YHC’s favorite AO. According to the dump truck driver emptying an empty dumpster, here is how it went down.
Mosey to bus loop for
COP
Mosey to the track for
THANG #1 (DORA)
Partner 1 runs from bleachers to other end of track and back
Partner 2 does:
Over to the lush well kept football field for:
THANG #2 (BEAST LIGHT)
Run forwards out, Bernie back for all sets of exercises:
BTTF, had a couple minutes so we did 5 Pandemics
Announcements: July 4 Convergence at No Toll, Puppy Pile at No Toll on 7/12 at 7am
PeeDee took us out!
NMS
Great to catch up again with PeeDee. Excellent weather this morning. Glad we were both their to push each other. That VQ is coming before you leave!
On the eve of our Nation’s independence day weekend five morning warriors arrived at Mary to find that no one had the Q. Bodos stepped up and took the potato and we all moseyed on over to the blacktop for some much needed stretching.
It went down like this… some Swirley bend over and touch your toes stretching to begin, Donny Q’s, Helicopters… YHC’s memory is failing on the rest of the warm-up exercises as the Independence Day weekend beverages are already in play.
YHC feeling insipired volunteered to take the potato… and apparently the BB too. Moseyed over to the far corner of the blacktop for Hindenburg BLIMPS. It went down like this. Six rounds, start with ten reps of an exercise in each corner of the blacktop, running between each corner. Second round, change the exercise and increase the reps by 10, so 20 exercises in each corner running between corners, and on up to 60. First exercise was burpees, second round was air squats, third round was side straddle hops, fourth round was YHC forgot, fifth round was team effort merkins, each person took ten merkins for a total of 50 at each corner, sixth round was mountain climbers.
Passed the potato on to Handshake for a modified five person Dora. Two people doing dips, two people doing wall sits, and the last lone ranger timer ran to pull up bars and did 5x pull ups. Did that for 3 rounds.
Potato got passed then to Hitchhiker, for what was a very tough exercise… Moseyed over to the tennis courts, starting on the baseline bear crawls to the net, 10x walk out merkins, then polar bears to the opposite baseline, 20x LBCs, then polar bear back, 10x walk out merkins at the net, and bear crawls to the baseline.
But we still had 2 minutes left, so Hitchhiker was kind enough to pass the hot potato on to Pucker for the final round. Ran up and down the baselines and karaekoed along the net, for all five tennis courts. Final mosey back to the flag.
Numbers and names to round us out and, Pucker took us out with some kind words. YHC took the BB since the Hindenburg Blimps took up 90% of the time. Great work this morning gents.