YHC showed up early to get some laps in on the hills of Hillcrest, and was joined by TYA and Circle K after the first loop. Second and third loops were short and the third was a medium loop. YHC departed and the duo performed another loop of some sort. Beautiful day for a run. Great job gents, enjoyed the chatter. Circle way to cruise buddy.
Category: Richmond, VA
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Cinder Block Triples
On a cool morning SOJ 9 Brave souls showed up for what would urn out to be a change from the norm
COP
SSHs x 20
Jazzercise x 10
DQ x 10
Copper Head Squats x 10
LBCs x 20
APDs x 10
Mosey past YHC Truck, Grab 3 Cinder Blocks and continue to Lightpole Alley
Triple Checks with Cinder Blocks
Round 1 – Runner to Basketball Courts and Back – Curls with Block – Squats
Round 2 – Runner – Lay on back with Block and Press up – Box Cutters
Round 3 – Runner – Hold Block above head or parallel – Hold 6 inches
Round 4 – Runner – WWII Press with Block, Lunges
Mosey back to Flag, Circle Up with Blocks 2 PAX apart, 20 Curls and pass to the left, while waiting on blocks all PAX do SSHs, got through 2 rounds.
Numberama, Namerama, YHC took us out!
Announcements:
Hammers and Ales this weekend, See Pre Blast
Cash for Stache – Donate to Vinny and Gumbo – See Pre blast
Prayers for Marv’s Family as he lost his mother!
Continued prayers for Cerrrano’s Family!
NMS:
Awesome work this morning Gents! I appreciate everyone indulging the Coupons this morning, it was a nice change a pace. Tons of mumblechatter this morning, until the air went foul, I’ll let Cerrano explain that one. Loved to see Oyster pushing to keep up with Rosie on the runs, way to push brotha! Strong work fellas, make it a great day not only for yourself, but others a round you!
Marmaduke
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Tabata Time
Apologies for the abbreviated post, YHC is writing the back blast on his phone. Today, YHC led a group of 10 on a TABATA themed workout. Highlights… warmup cadence was NAILED, no Winkie’s were consulted AND YHC was able to deliver a new Wednesday workout after Tobit’s harassment on Tuesday.
Warmup: Jazzercise, Side Straddle Hops, Don Quixote’s, Russian Soldiers, Copperhead Squats and Merkins.
The Thang: The group ran around the school. On the route, 3 stops. First stop – Mountain Climbers, High Knee Run, Burpee (repeat all 3 for 1 set). Second stop – Kick the Curb, Right leg Jump Lunges, Left leg jump lunges (repeat all 3). Third stop – LBC’s, Freddie Mercury’s, Heels to Heaven, American Hammer (repeat all 4). The Pax made it around the school twice.
After the second trip around the school, a little time was left so a quick set of merkins – regular, wide grip, close grip (repeat). Then mozey back to the flag for quick ring of fire with your favorite an exercise.
Numberama, Namearama with YHC taking us out in prayer. Great to have Flatline back with the PAX after his busy summer. Enjoyed working out with you again.
Special request to keep Marv and family in thoughts and prayers after the passing of his mother earlier in the week.
Other announcements – Stash for the Cash and Hammers and Ales fundraisers are underway. Search F3 site for info.
Great day to be with you as always.
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The WDog 5
Small group of 5 morning warriors showed up for the Hump day workout and here is how it went down:
COP
Mosey to Crop Circle by Tower and 25 SSH, 10 DQ, Arm circles 12 small , 5 big, reverso 10 small 6 big, 16 helicopters, 25 LBC, 10 Hand release merkins.
THANG
Bermuda Triangle – Mosey to Tower Field and set up Bermuda’s Triangle with red lights 30 yards apart at corner 1 we did 1 burpee then bear crawl to corner 2 did 2 burpees then corner 3 3 burpees return to coner 1(repeat for 3 total rounds.
Killer B’s modified – we straightened out the lights with 10 yards between them and at light 1 10 reps, light 2 5 reps and light 3 10 reps YHC rotated through the group and we did the following exercises:
YHC – 10 merkins lunge to 5 ball dippers lunge to 10 WWW sit ups (3 times)
Sippy Cup – 10 crab cakes(5 each side) crab walk 5 delta push ups – crab walk 10 squats, bear crawl back (3 Times)
Faceplant – 10 SSH, lunge walk 5 burpees, lunge walk 10 monkey humpers, bernie sanders back (3 times)
Fireman Ed – 10 2 count mountain climbers run to 5 merkins(i think) run to 10 air jumps sprint back (3 times)
Swirly – 10 Chuck Norris Push ups, Russian soldier to 5 Lt. Dans Russian Soldier to 10 monkey humpers High step back to start (3 times)
YHC – 10 squats, run to 5 merkins, run to 10 dry docks, bernie sanders to start (3 times)
Numberama, Namerama
Small group today but everyone was sweaty even with the cool weather.
YHC took us out //
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Tommy Mac
11 men gathered to throw some iron around. Welcome to McFly, great to have you out there with us this morning.
COP
- SSH
- Arm Circles, big and small
- Merkins
- DQ’s
- Arm Circles Reverso, big and small
Tommy Mac
AMRAP
- 12 Burpees
- 12 Thrusters each arm
- 12 Burpees
- 12 Power Snatch each arm
- 12 Burpees
- 12 Clean and Press each arm
- 12 Burpees
- 12 Rack Squats each arm
- 12 Burpees
- 12 Overhead squats
Reps on single arm exorcises halved if you use the sandbag
One minute of Boat/Canoe to finish out the time
Numberama
Namearama
Chewy took us out
NMS
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.Tommy’s former Platoon Leader:
“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”Again strong work was done by all.
It was an honor to lead
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Partner Day
17 total PAX members posted to NoToll this morning to see what kind of Gumbo was on the menu. It went a little something like this:
Mosey to the back parking lot and one lap around the lot waiting for the 5 LIFOs to arrive, then circle up for the following – all IC and all x19:
- Jazzercises
- Helicopters
- SSHs
- Imperial Walkers
- Tempo Merkins
- Freddie Mercuries
- Alabama Prom Dates
THE THANG:
Dora – mosey to the pavilion and find a partner for the first of several partner exercises. Partner 1 runs a lap around the field while Partner 2 starts the exercises. Flapjack and pick up where your partner left off until you complete, together, 100 box jumps or step-ups, 200 incline merkins and 300 2-ct flutter kicks.
Partner Work – find a new partner for:
- Partner Sprints #1 – and head to opposite ends of the “wet” field. On “go” sprint to midfield and find your partner. Complete 10 boo-yah merkins and then 9 PLTs each. Then, sprint to the same end line and plank for the SIX.
- Catch me if you can back to the bball courts – P1 does 2 burpees, P2 runs backwards. P1 sprint to catch P2 – flapjack and continue until you both reach the bball courts.
- Partner Sprints #2 – line up on opposite sides of the bball courts. Sprint to middle area between 2 courts and do 10 boo-yah merkins and 9 PLTs each. Sprint back to your side and plank.
- Partner Sprints #3 – sprint to middle area and do 10 Squerkins and 9 Wilson Boxing Cockroaches each. Plank for SIX.
Doracides – find a third and final partner and line up on the endline. P1 runs traditional suicide. P2 starts exercises. Flapjack and continue until the following exercises have been completed (or until time is called) – 100 jump squats, 200 LBCs, 300 SSHs
Mosey back to Flag for COT, Number-rama and Name-a-rama. YHC took us out with thankfulness for all our wonderful partners and friends in life.
Announcements:
- Cash for Raise (and for Staches) – 8 days left. We are about $650 away from the goal. Let’s do this men! Donate and grow!
- Hammers and Ales – see Viral or LugNut
- Continued prayers for all PAX members who are dealing with tough times or family medical issues.
NMS:
Wonderful morning at the plush NoToll fields. Thanks for letting me lead – it is always an honor. Thanks to Rosie, Herme and Tobit for great partnering today. And thanks to my M for 19 wonderful years of partnership on the homefront.
Well done this morning men. SYITG.
No More Gumbo For You!
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Bert
Mosey to the bus loop
COP
- Arm Circles big and small
- Helicopters
- DQ’s
- Reverso Arm Circles big and small
Bert
After each set run one lap of the bus loop
- 40 Burpees
- 100 Merkins
- 150 walking lunges
- 200 air squats
- 150 walking lunges
- 100 Merkins
- 40 burpees
Mosey to the flag
Numberama
Namearama
Corned Beef took us out
NMS
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
Thanks to all the men that came out today. Hard work was put as done by all.
It was an honor to lead
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Can a PAX of 2 Circle Up?
No Chum, no problem, 2 studs came out for the afternoon gloom of Holton Elementary. Here’s what went down.
Mosey to the back field.
COP (IC)
- Imperial Walkers
- DQs
- Jazzercises
- Freddy Mercurys
- Merkins
- Jack
Webb – Legs (1:4 ratio up to 8:32) – pause for Heals to Heaven in middle
- Jump Squats/ Monkey Humpers
Mosey to picnic tables
- P1 – Lap around field
- P2 – Exercises (Skull Crushers R/L, Dips, Incline Merkins, Crunchy Frogs)
Mosey to Planters
- Forward, Side L, Forward, Side R lunges all the way through
Mosey to bus loop
- High Knees to 1st light
- Bear Crawl to 2nd light
- WWIIs x 20
- Crab Walk to 1st light
- Polar Bears to 2nd light
Mosey to front of school
- P1 – Run to big tree and back
- P2 – Exercises (People’s Chair, BTTW, Donkey Kicks)
- Repeato
Boxing Cockroaches x 20, 25, 30
Mosey to VSF
- Burpees for time
Numberama, Nameorama, COT
MOLESKIN
YHC expected a slight crowd when Chum Bucket let everyone know that he was out for the week. With 1 Trail Guide and 1 Greenhorn in attendance, YHC took the Q and off we went. Upon settling in for the COP, YHC wondered to himself, can a PAX of 2 in fact circle up? Hmm, deep thoughts, by Jack Handey. Dial Up commented a few times that YHC was pulling lots of new material out of his bag of tricks, only to be told these are basically just the greatest hits. Check out a DTH Q for some truly ground-breaking stuff. Great to have Dial Up alongside for the evening. Keep posting, SYITG.
ANNOUNCEMENTS
Prayers for PAX in need
Hammers and Ales – See Viral
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Misty Westham
Fifteen intrepid nincompoops met at the commons today for another set of seventeen turns to complete a Spider Run. Someone stole the last parking spot by the lake which resulted in YHC driving in circles today. PSA – you must arrive early to Spider Run to get a prime spot.
Regardless, we did a big loop today. 6 mile loop is above with 5 miles coming back on Lakewood and right on Westham. 4 milers stayed on Westham the entire jaunt south.
No one was lost. Bleeder actually knew which direction he was heading and the 6 milers were “late” by 15 seconds back to the VSF.
Lots of random runners out there but no Keymaster sighting.
Prayers go out to Marv and his family. The PAX is all thinking about you.
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Misty morning at Heartbreak
A hearty group of 9 appeared from the mist to better themselves at Heartbreak. A quick mosey to the elementary school for COP as follows: SSH, imperial walkers, arm circles, LBCs, merkins and Don Quixotes.
Next, mosey to the middle school basketball courts for some shuttle runs with exercises in between. First round – 10 x 5 x 2 x 1 of burpees. Second round – 4 count flutter kicks. Third round – merkins. Finish with running the length of the court 3 times at 50%, 75% and 100% with 20 LBCs after each lap.
Then, mosey to the track for three sets of 20 dips on the bleachers – audible to one set due to bad planning.
Next, on to the pull up bar for AMRAP pull ups with the pax circled up in plank position and various exercises in between.
Journey to more bleachers for another set of 20 dips.
On to the concession stand for wall sits and balls to the walls – 3 sets each. Followed up by a F3 tunnel of love: the pax straddles the handrails while each guy bear crawls up the path.
Mosey to the front of the school for a triple check – running, merkins and flutter kicks.
Finally, back to the flag (Miata) for a ring of fire. Numberama, nameorama and YHC took us out.
It was a pleasure boys. Welcome Squeeker!
(Big data: I can’t find the block to select the location of the workout. It used to be there. Perhaps my settings or firewall or some such nonsense is not set up correctly. )