Nice to have a warm morning again for a little exercise and fellowship. A little smaller crowd than usual for our Wednesday workout, but we made the best of it. Here’s what the melting ice saw take place. Moseyed over to the gazebo at West Broad Village for a little warm-up. Side straddle hops Don Qs , Ukrainian soldiers, Merkens, and LBC‘s helped to get our muscles into the right elasticity. We then headed out from there over towards golf galaxy and the little townhouse community hidden at the end of the parking lots. We found two extremely expensive and small houses had been recently built there. Whitesnake quizzed us on what we anticipated the pricing to be, and all of us were surprised at the million dollar price tag. We did three loops around the circle and at the end of each loop we did 20 exercises, first Merkens second World War II’s third jump squats. We did that two times and then moseyed over to REI. We took advantage of their sturdy benches and did two rounds of 20 dips and 20 derkens. We headed from there over to ACAC, we did 20 World War II’s and then our favorite F3 salute of 20 monkey humpers in a line saying good morning to the treadmill runners on the second floor watching us. We moved to the end of the street by Dave & Buster’s did a little more ab work this time with 20 LBC‘s in 20-2 count penguins. We headed back to the flag from there the long way with a little bit of time left and needing a little more distance. We circled the bus loop twice to hit our 3 miles, ended at the flag with a minute left so we knocked out another 20 merkins. Several of our regular were out today, numbers and names, we closed in prayer of Thanksgiving for a beautiful morning and prayers for those who are sick or traveling. Until our next meeting, Peace
Category: Richmond, VA
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not all who wander are lost
The balmy gloom of Larus (aka Lazarus) Park welcomed a 10 PAX of ruck lovers to trail blaze some new ground and enjoy a wide range of topics on our 3 mile jaunt, some off trail, some on. Sandy (60#) accompanied our adventures and was shared among YHC, L Woods, Sable, and Snip. Our FNG for this morning is Snip’s brother in law who enjoys bourbon and will be hiking 47 peaks with Snip this summer – welcome STAG! Great discussion at Einstein after including the concept of a Shield Lock. Snip’s apt summary was that a man on his own is a danger to himself and others. Until next time brothers. Yours AYE! ~DTH
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Gulp the Dookie
**Warm-Up (9 min)**
We practiced the AMRAP and timed ourselves doing it to set a baseline to beat. It took us 9mins together to run the half mile loop and do the exorcises.
AMRAP:
The route is 0.6miles. At the bridge we do 10 incline pushups. On the trail we do lunges between signs about 50 feet apart. We bear crawl across the parking lot, then 10 pull-ups and 10 dips on the playground and start over. Everyone was able to complete over 3 rotations in the 28 minutes they had so everyone beat the warm-up time. Impressive group.Mary to the finish
– Circle up: Dealer’s Choice abs (each PAX calls 1 exercise x10-15 IC, e.g., plank, LBCs).
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A February Frost cannot keep us away
Nine gentlemen showed up at Atlee High School this Tuesday morning despite the thick frost that tried to keep us away.
The five ruckers took off and possibly headed into Giles. The four runners, including Opus whose car looked like it had been in the artic, took off towards Kings Charter. Opus did the 4/1 while the other 3 looped back every so often because in DaVille we brocode as much as possible. The farmhouse loop in the opposite direction was completed.
COP: Numberarama, Name-O-Rama, Announcements, Trail Mix took us out.
NMS:
It was great having so many out today. Hopefully, as our area thaws, we will have a few more join us over the next month.
Announcements:
- Frozen Triangle this Saturday at 6 AM at Dogpile. You can participate in the entire event or just part of the event. There is also a need for support volunteers.
Gotta Run!
Phonics
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Downrange at the General
12 Northern Virginia Redwoods made it out on a foggy morning to see what guest Q Gomer from RVA had in store. According to the teachers who (strangely) come in a little hot on the way to work at 0555, this is what went down more or less.
Welcome. Quick disclaimer. 9 burpee start. Mosey to the parking lot. 10 mountain climbers at each lamppost (6?)
Full disclaimer. COP all IC: 10x Don Quixote, 10x helicopter, 10x turn and bounce, dead man hang. ‘Mer’canrama: 10x regular, 10x wide, 10x diamond, 5x fingers pointing out, 5x fingers in, 10x Ranger, 10x Shazzam(R). Ab blaster: 20x WW2 setup, 15x flutter, 15x LBC, 15x LL straight LBC, 15x RL straight LBC, 15x both straight, 15x feet up, 10x APD, Tuscaloosa Trailer park twister stretch, 15x Sumo Squat, 10x Split squats both legs. 23 minute COP.
Mosey to center lamp post for a starfish; Burpee in the center, at the corners: 15x Mercan, 15x WW2, 15x Sumo Squats, 15x Mountain climbers. Burpee when returning to the center.
Mosey to the corner for four corners prostitute, 15x mercan, 15x WW2, 15x Sumo squat, 15x Mountain climber.
Mosey back to the flag, Gurpee (Burpee, touch knees, touch ankles add mountain climber and extra squat) at each lamp post.
YHC took us out. Prayers for family with cancer, loneliness, sharing our energy in the world.
Announcements. Chili cookoff at Ramblers. Convergences coming up. RVA mild frozen triangle this weekend.
NMS – Thanks for the hospitality, Summit for the invite, and Gherkin helping with the recon, and site particulars. YHC has been meaning to get out on my travels to Northern VA and DC, but work schedules have been challenging until today. Hopefully next time at the General we can get on the track so we can partake in the magic. Glad all passerby’s returned our greeting – though we can always use a few more burpees. FWIW YHC received his birthname at what is now Alexandria inova hospital – just escaped to RVA with university (Go SpidURs!) and decided to stay below the snowline and out of traffic. The General has some double meeting for YHC – My 2.0 Tippecanoe (CLT) went to W&L, and some of my Lieutenants and Captains I helped grow (so I like to think) are 1 and 2 bangers now. Till Next time!
Get some!
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Who wears short shorts?
Another week, another 18 strong found their way to the Gloom at Heartbreak Ridge. Temps above freezing had most in SOP, with Fudd leading the way. We did:
COP: YHC staples with a finish of Scorpion Kicks, in honor of YHC getting stung by one last week on vacation.
Mosey to PES parking lot before Tomatoes appear. Dora 123: 100 HRMs, 200 Reverse Crunch, 300 LBCs. Over to the front of PES for a few rounds of Bear Crawl, Lunge, Crab Walk, & some Bernie. Head to down back of QMS for some more Merkins. Back to the main QMS parking lot. Burpees across the lot, then Polar bear back. Finish with 2 min of Mary.
Announcements: Frozen Triangle this Saturday.
NMS: Solid numbers are the norm now at Heartbreak Ridge, now if we can only get some BB comments on Slack…
Always good mumblechatter when Gypsy finds his way to post at HBR. Fudd did his norm of arriving late to the COP, in his summer short shorts. Joey Chestnut was excited to ask YHC about his vacation in Mexico last week, mostly about thicc latinas. The boy is 18 after all.
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Who’s David and Why Do I Have His Cookies?
2 Mammoth Ballers emerged from the gloom for a ruck/kettlebell mashup. Here’s what the neighborhood mutt missed this gloom, because this morning we were stealthy ninjas!
No time for Warmarama! Sack up and bring a kettlebell!
Ruck through the neighborhood hand off KB at the culdesac. KB hand off back at Pine Fork and ruck to the ODGym for a session of pull-ups, KB curls and merkins.High tail it BTTF with another ruck/KB handoff. Finish up with YHC doing burpees and ChooChoo’s doing more merkins.
Awesome gloom, spending time in fellowship and with the pull up bars! -
Beavers Rucking Late!
2 Iron Haulers(1 on time, 1 10 mins late) emerged from the gloom for a probably the smoothest, quickest ruck of YHC’s F3 tenure. We had a lot of great chatter and Commando stuck around a late to see to it that YHC hit the 3 mile mark.
“Mild Triangle” coming up this coming weekend at Dogwood. Launch at 06:00
SYITG!
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Back at the Hundy!
5 Men posted out to The Old Hundred. Some wanted to see a Nancy Lopez Q after a long absence while others did not look at the Q sheet and showed up anyways. With a CCPS Maintanance employee looking on, here is what went down.
Quick mosey around the front lot to start. COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.
Get Ur done. 5 exercises consisting of 20 reps of side swings (Tiger Woods), Upright rows, Curls, Skull crushers, front swings. Take a lap around front lot. Repeato 5 times.
5 exercises 20 reps: LBC’s, Flutters, Prom Dates, Dollies, Rosalita’s. Take a lap. Repeato 2 times. Roscoe’s Mom led us out in some stretches. Time was called.
Recent travel has kept me alway from Mid week beatdown, but it is good to be back. Dumar has the Q at SOT Wednesday, come on out!
YHC took us out in prayer. Always an honor to lead! SYITG!
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Bang Bang Burpees
YHC spent the weekend sick in bed but couldn’t not share the latest playlist with 12 of his favorite ramblers. In the famous words of Townes van Zandt, “it’s easier than just waitin’ around to die.”
Slow mosey Sturgill Simpson style to the back lot and around. Tuesday’s Gone: 7 minutes of OYO warmups threw the PAX into chaos because as Rosie said “I came here to be told what to do.” Mumble chatter was in full effect.
Count off the wrong triple check numbers, it was approximately a quadruple check but with 3 exercises. YHC didn’t sleep from coughing too much but that’s no excuse. Pole smokers, jump squats, run the loop while Johnny Cash sings ‘The man comes around.’
Mosey to the bleachers were a couple more attempts at counting were made until we got it right. Step ups, timer runs the field, and shoulder taps.
A beautiful interlude with Nancy Sinatra. Every ‘bang’ was a burpee. Bang bang, he shot me down, bang bang I hit the ground, bang bang my burpee shot me down.
Mosey all the way around the field and back towards to the court – stop to pay the toll. Couldn’t seem to tell the difference between incline and decline mirkins. The toll accepts all tender.
Suicide bears on the basketball court with some jump squats and flutters for the 6. Ab Mary until the last song.
End with a special musical COT: Don’t nobody know my troubles but God.