4 studs posted for the Wed night hill run (Roller Coaster) and here is how it went down.
Kubota and Husky – 2 short loops
Swirly – 3 long loops
TYA – 2 Long loops
All at different launch times 🙂
Great job guys – beautiful night for a run. See y’all in the gloom
Flatline came out to join the merry runners of Before Noon DLite today, unfortunately for him it was an off day.
Shakedown was first on the scene to greet him, in work clothes because he forgot his shorts.
Lab Rat did his best, which is not saying much. We almost got 3 miles in before I had to slow it down to a walk do to feeling pretty shaky and dizzy. As Flatline put it, “it’s a good thing you are running with a nurse”…which made me feel better. Then he told me about the 3 patients that died this week while walking. Good feeling’s gone.
Christopher’s Runaway chicken salad post run made it all better.
Only those that post understand,
Nevermind, Lab Rat apologizes…
5 Confident Warriors showed up Washington Henry for some Kb action. Everyone was super excited that Yardsale had the Q this morning. Around 5:31, someone noticed there was no Yardsale. Oh well, hot potato Q then!
COP (Helix Style) —
Arm circles, merkins, DQ’s,
11’s (No Idea style) —
10 demon crushers, lunge across loop, 1 halo
Continue till done
Don’t Drop the soap (Alternative Mudface version) —
Start with around the worlds until droppage happens then run the lot and do 5 snatches each side. Sometime after doing about 100 round the worlds, Mudface decided things were too easy so we reversed things and did snatches till we dropped the soap and then came back and did 5, then 10 round the worlds until we had had enough and just stopped abruptly. 🙂
Little Beast (Opus style) —
run to each stop and do 6 merkins, come back yadayada
next go round — kb swings, farmer carry in between
Oh look at the time!
finished up with 10 KB Thrusters IC
Passed to Chewie for one boat canoe.
NMS — What a great morning for a workout! Helix started it off right with a nice COP and handed it off to No Idea. No Idea comes in with the 11’s and Mudface starts complaining that it’s the first Wednesday of the month so we usually do the Murph the first Wednesday. The overall consensus was that if you want to do the Murph the first Wednesday, then you gotta sign up for the first Wednesday to Q.
YHC will not hound Yardsale for missing his Q this morning. YHC knows what that feels like. 🙁 Hope you are feeling okay. See ya Friday.
Peace
Opus
A strong 11 made their way to WDOG for a post election workout. Some stayed up late for election results, while others enjoyed the first College Basketball games of the Season. In either case, all were ready to roll at 5:30.
Mosey to large traffic circle where we continued in a single file jog around the circle for warm ups. Cherry pickers, jog, inside shuffle, outside shuffle, jog, walk in squat position, jog, Army crawl into Bear crawl, jog, recover.
COP: DQ’s, SSH’s, Russian Soldiers, American Hammers, Freddie Mercury’s.
Thang:
Stay at circle-Ring of fire: PAX jogs in place, Q calls out fire and PAX hits the ground, rolls to the right and perform Merkin, roll back to the left and perform Merkin, back up on feet. This goes on X 10.
Mosey over to the field: PAX in plank position in line moving down the field about 4ft apart. 1st in line performs 10 Merkins then weaves in and out of the PAX to the end, then drops back in plank. As each member completes exercise and starts the “run”, next in line will start. Once all members have completed the Merkins, next exercise becomes WWII’s X 10. This continues down the length of field to far end alternating Merkins and WWII’s.
Stay at field for diagonal four corners: Corner 1 10 Carolina Dry Docks, run diagonal to corner 2 for 10 CDD, 20 2 count Mountain Climbers, across to corner 3 for 30 SSH’s, diagonal to corner 4 for 40 2 count American Hammers. Once complete, reverse order back to the original start.
Mosey to Amphitheater stage. Perform 7 reps each of Hand Release Merkins, Air Presses, Copper Head Squats, then run complete lap around theater X 3. Ran out of time after 2, back to the flag. Numberama, Namerama, Announcements, YHC took us out.
Moleskin:
As always, a privilege to work with a great group of Men. The field work took a little longer than YHC had envisioned…that field is long! YHC had planned more work on the “chain” exercise, but scrapped it for another day. The warm up at the beginning seems to be gaining popularity. It helps to alleviate the shock of the cold, wet ground right off the bat. Thanks for allowing YHC to lead and playing along on the long field exercises. Have a great day, Gents!
Announcements:
Please, keep Toga and his family in your thoughts and prayers in the Sudden passing of his Mother.
Hammer and Nails this Saturday!
Shakedown is looking for some fellow paint ballers to join him after the Richmond Marathon this Saturday. Reach out of you’re interested. Respect the Shakedown, as he will be pulling of a trifecta this Saturday; Marathon, Paintball game, Hammer and Nails. Best of luck, my man!
A lucky 13 decided to workout before heading to the polls on this election day.
The shovel flag was planted and the PAX got to work
This how it went down:
Mosey around the parking lot heading to back of the school. Stop at the poll place and complete 13 Merkins OYO
COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Merkins, Russian Soldiers, Arm Circles
Mosey to the tennis court
Re-elect Dora! – Partner up, first partner runs around the tennis court while second does the exercises then switch. Exercises were the following:
STOP – 13 minutes in 13 Merkins OYO
Mosey to the fields and find a pole
“POLL” Smokers – Hold 6 inches, Hold 90 degrees, Heels to Heaven IC while the person on the end completes 10 Merkins.
STOP – 26 minutes in 13 Merkins OYO
Mosey to the wall and explain the next exercises
STOP – 6 am the polls have open – 13 Merkins OYO
Donkey vs Elephant – Partner up, first part completes Donkey Merkins (Donkey Kick + 1 Merkin) while second part does 5 Elephant walks then switch. Hold people’s chair for the six. Rinse and Repeat with reps of 10 and 15.
Mosey back to the flag. STOP 39 minutes in 13 Merkins OYO. Lab Rat and Phonics miss the first 13 so 13 more for the six
Respect to the Flag – Circle up around the SF, Bear crawl to the flag, 5 Merkins, Bear crawl out, 5 Merkins rinse and repeat 2 more times
Numberama, Namerama, Announcements, YHC took us out
Keeping it short and sweat today. Highlights:
Terrific trot today for a hearty group of Spider Runners. It is the opening of college basketball season, and prior to F3, my ritual would be to try to run around the arena where the Rams were playing. F3 punted that ritual, but I wanted to give it a go this morning, somewhat modified, as we essentially circled El Center de Robins.
Busy day for me, so here’s the quick MOLESKIN.
Richmond Way to Claiborne Stadium. Left there to Boatright. Boatright to Lakewood to Wood to Baldwin (modified Fudd Runn here). Baldwin all the way up to Hollins. Right on Hollins, Right on Woodberry.
4 Milers take a right on Westham and head back to the Commons from there (Baldwin, Wood, Lakewood, south of Robins Center).
5 & 6 Milers Head to the dead end at Horsepen. Right on Horsepen, hairpin turn on Patterson to Ridge Top.
Then we all get to do Chandler.
5 Milers do it twice and 6 Milers do it three times. It came a bit out of the vault, did Chandler, and it hasn’t gotten a lot easier since we did it probably a year (or more!) together. Chandler to Gardiner, through the woods and home.
6 Milers went back to Ridgetop, then to Hempstead, to Wood, to Lakeside then home.
Pretty hilly run.
Now to more important stuff. I’ve got a suite open tonight for the VCU game, one of the few times all year it has been unsold. If you would like to go, shoot me an email rrobinson@vcusportsproperties.com and I can leave you tickets. Pretty much could be an F3 night at the suite if enough of you want to go. Either way, if you want to go to the game tonight…tip off at 7pm, let me know.
Red, blue, doesn’t matter in the gloom, 14 able bodied voters turned out at NoToll to cast their vote for a beatdown and also to kick off YHC’s birthday with a bang.
THANG
Mosey to back lot
COP
Mosey to field 1
Battle for the House (Split PAX in half – Team Red vs. Team Blue)
Mosey to shelter
Shootout for the Senate
Mosey to Field 3
Election 1 – Lindsay vs. Dora – Winner Lindsay
Mosey back to Field 1
Election 2 – 4 Corners vs. Triple Check – Winner 4 Corners
Election 3 – PLTs vs. P Dying Cockroaches – Winner PLTs
Recount Election 2 – Winner Triple Check
P1 Dips, P2 Box Cutters, P3 Run Field
Mosey back to SF
Dictator Q calls for 1 minute of Burpees OYO
Numberama, Nameorama, COT
MOLESKIN
Once every 6 weeks to 2 months or so YHC treks back down to the place he used to call his home AO. Always great to see the fine gentlemen of SOJ and also to enjoy the velvety soft fields of NoToll. No better way to kick off YHC’s birthday/ Election Day/ fellow PAX Posh’s birthday than with a beatdown and the Q. YHC planned to have the PAX choose their own adventure and vote throughout the workout for which pain to be inflicted. Honeydo contacted YHC yesterday to let him know the PAX at the Heartbreak Ridge polling place would be fighting it out for control of the House and the Senate and suggested we do the same. Not surprising, any team with Rosie as a member would come out on top. YHC would vote for Rosie in a second. Welcome to FNG Radar, hope to have you back soon, Respect! Regardless of whether we’re team red or team blue today, let’s all hope our re-elected and new leaders exemplify the servant leadership of the fine men and women of F3 and FiA. In Shakedown’s wise words, vote yes on proposition F3.
ANNOUNCEMENTS
Hammers and Ales this Saturday
Nine came out to settle the election day the F3 way: Burpees and Merkins. 2 PAX (1 FNG) were underage to vote but participated just the same:
COP – SSH, Helicopters, Don Qs, Merkins, Flutterkicks, Invisible Jumpropes. Mosey to Heartbreak Hill.
Battle for the House: Split up PAX into 2 groups. Group 1 were dubbed Republicans, Group 2 were dubbed Dems. 218 total to take the House so 218 Burpees total amongst each group while 1 PAX runs up & down Heartbreak Hill. First to magic number wins the House. Republicans took the House (they had an extra member)
Battle for the Senate: Stay in same groupings, race to 51. First man to get to 51 Merkins (good legit merkins) raise their hand and claim the Senate. Seymour won it for the Rs again.
11s for the Old Dominion: VA has 11 congressional seats so 11s consisting of: Box Jumps & WWII Situps. Down to the Jerkin Gym:
7th District: 4 Sets of 7 Jerkins. Then early voting by Garbage Plate for Benchkicks got us: 50 Benchkicks and 7 Derkins, 2 rounds. Back to crowded parking lot for some Mary and then COT.
NMS: YHC couldn’t resist an eleciton day theme but not sure the 218 Burpees for the House worked very well. Many a groan was heard when we altered the Merkins to Hand Release in the COP, breaking the seal on the wet ground. FNG Wah Wah is a friend of YHC’s 2.0 and expressed interest in posting today, good work. He is a Trombonist (Tromboner??) in the Freeman band so think Wah Wah in the Charlie Brown adulted muted speaking sort of way.
Great to see Ronnie back out. He said this was his 2 year anniversary, 1 year of which was on the PUP list. Ponch was back out at HBR and P-Trap is officially a regular in the PAX. Also great to see the line of people and cars coming & going to Vote as we ambled around the AO.
Annoucements: Go Vote & Be Nice today. Also GrowRuck is 3/22-3/24 2019. Mark your calendars.
Nine brave souls fought off the fartsack to see what ByProduct had in mind at Gridiron on this beautiful rainy morning.
COP (IC):
SSH – 20X
Helicopters – 15X
Arm Circles – 10X/5X/10X/5X
Don Quixotes – 15X
The Thang:
Mosey to grassy knoll for 10 minutes of burpees. 7 – 10 burpees for each minute increment, with 10 on the last round. Adderall came out strong and did the max for each round, raising the bar for all of us, but not sure too many followed his lead.
Next stop on the tour was the football field where we completed a beast.
Round 1 & 2: WWII Sit Ups going out and Merkins coming back.
Round 3 & 4: Flutter Kicks going out and Copperhead Squats coming back.
Round 5 & 6: WWII Sit Ups going out and Merkins coming back.
We then went over to the school for a triple check in which the exercises consisted of People’s Chair, Dips and a lap around the bus loop.
Chatter was mixed throughout the workout, especially with White Deer having two weeks of material to punish us with.
Numberama, namerama and then Atilla took us out.
A bunch of us then headed over to Einstein’s for some coffee time.
It was fun to lead the group on this fine morning!
Three stalwarts braved the elements on the first post-daylight savings Batteau. We proceeded in hot-potato fashion.
Swirly leads:
COP. 15x SSH, 10X helicopters, 10x Don Quixote, 10x Imperial walkers, 10 Roman soldiers
Then to the driveway for 3 rounds of Merkins with exercises in between. In each case do 5x merkins at every tree to the end of the driveway and back (9 trees). Round #1. Jog to/lunge back. Round 2, Roman soldiers to and back. Round 3, high knees to and back. Total 270 Merkins.
Vinnie leads:
Triple check for 1 round. Tennis court tracers, LBCs, WWIIs.
Head to swing set for a full triple check. 15x Swing planks, Merkins, Heels to heaven. 25x Swing planks last round
Sippy leads:
Head under nearest tree for some cardio kickboxing tabatas. We did 1 round of each starting with left foot/arm forward and then right foot/arm forward.
Round 1. Jab-jab-cross, 20 seconds on, 10 second rest in between.
10x Butterfly situps.
Round 2. Jab-jab-uppercut
10x butterfly situps
Round 3. Jab-jab-hook, hook.
40 second plank
Round 4. Jab-jab-knee-knee
40 second plank
Round 5. Jab-jab-front elbow, back elbow
40 second elbow plank
Round 6. Continuous jab-cross.
Mosey back to flag for 10 burpees.
COT- YHC took us out.
Moleskin. YHC was tempted to skip out this morning, but knew there would be brothers there waiting for me. It was pretty high on the wetness scale–maybe the highest after a memorable No Toll a few years ago where we were donkey kicking in large puddles. After a while you just let it soak in and we were moving enough to keep warm. Swing planks were a nice challenge. The cardio kickboxing was a bit of an experiment, but everyone liked it, so YHC will have to introduce it again. It definitely will get you out of breath and gets the upper body pretty wobbly at the end. Not a lot of mumblechatter today–we were too focused/or out of breath! 300-330 Merkin count.