4 studs posted for Roller Coaster this evening and here is how it went down.
Kubota and Husky – ruck loops = boom!
TYA – Late night run = boom !
Swirly – 5 short loops = Shorty’s – boom !
Well done guys – t -shirt weather run in January – can’t beat it!
Anybody thinking about BRR this year – then come on out and join us for some extra hill work!
See y’all in the gloom.
Eight regulars came out to SOT for a hot potato Q, something like this:
Rosie – mosey to back parking lot, SSH, Don Q, Hillbillies, shoulder taps, merkins, LBCs. Mosey to track for fantastic four hundreds – flutter kicks, monkey humpers, SSH, merkins, 10, 20, 30, 40 with the number of reps rotating each round. Total 4 rounds – one mile.
Sugar Sock – mosey to other side of field, partner up for dora – 100 merkins, 200 flutters, 300 squats (might have screwed up that recollection of exercises, apologies)
Wedding Singer – mosey to parking lot hill – triple check – balls to wall, merkins, run up hill.
Moleskin- For some reason it felt colder today at 30 than yesterday at 19. Thanks to Rosie for warming us up in protection of the wind behind the bus. Great job to Rosie and Sugar Sock for getting us going, YHC only had time for two rounds of the triple check. Although it is icy on the hill, rule number one is always ‘don’t die’ in which this particular morning meant ‘don’t get hit by a bus’. Great job men.
Dr. Try Hard is selling shirts for the PAX…..with our God given F3 name on them so Handshake doesn’t longingly call himself Shakedown again. See the Docs blackbast for details, more choices will be available soon. For those of us with more than 11 letters, suck it up.
-Singer
18 of RVA’s Finest arose this morning to post at W-Dog in hopes of continuing our journey to be the best men we can be! 0530….time to mosey.
COP…x 10 Don Quixotes, x 10 Russian Soldiers, x 15 Copperhead Squats, x 10 Flutter Kicks, x 20 LBC’s, x 10 HRM’s, and x 10 Boo-ya Merkins.
Mosey to The Rusty Cage=Exercise 1- partner up for the fun of it. Perform as many pull ups as possible, OYO or with slight assistance. Mosey to the field in front of the stage and keep your partner.
Exercise 2- As many sit-ups as possible in 2 mins! Partner holds feet, switch, repeat!
Exercise 3- The Millennial. (Way better than 1.5 mile run) The Pax will run 100 yds and perform set exercise, with 100 reps of stated exercise. Perform 10 Lawn runs with exercise change after each run. Exercises were= 1. Flutter Kicks 2. Mountain Climbers 3. Crunchy Frogs 4. Merkins 5. SSH 6. Freddie Mercuries 7. Alabama Prom Dates 8. Plank Jacks 9. Squats 10. Burpeees (as a Pax, 100 Burpees were well completed but audible called due to time).
Mosey to the Flag for Ring of Fire- Handshake and Offshore started, moving to the L, each Pax member completes 10 Merkins. And times up!
Number-ama, Name-r-ama, Announcements: Puppy Pile, tentative on Saturday depending on the weather-see Ollivander. BRR is an awesome event. See Flatline or TYA if interested. Spaces available for 12 man team. Vinny has a food drive for federal employees not receiving their paycheck if you would like to help. 0530, every Saturday morning extra credit run from ET’s to Dogpile and back. With Shovel Flags! Running up and down Cary with Shovel Flag fills the America Spirit Tank. Don’t ask-just show up and run=Awesomeness!!!
Greenbow took us out!
NMS: VMI Fitness Test minimum= 5 pullups, 60 situps in 2 minutes, and running 1.5 miles in less 14 minutes. Slight modification this morning with The Millenial vs a timed run! Way better too!
Bodos…agreed that a partner was not needed for pullups. Good call but there were the situps so that was the reason for partner call at The Cage.
Sippy Cup-outstanding work with 45 situps with 12 lbs weight vest on. Even more kudos for purchasing your weight belt at Aldi’s. That is awesome!!
100 Burpees, individually, is no joke! Outstanding job cranking out those Burpees men!
Thank you for following this morning! Working on cadence and not using _ _ C-at all! Let us not foresake these blessings that fill our life. Go out in the world today and shine that light as bright as possible!
Only those who post understand.
Loud and Proud,
Flatline
RVA PAX — You have TWO weeks to place your personalized RVA T-shirt order! Click the link below to check it out – and please read provided instructions regarding your F3 Name on the back. Spread the word to everyone – AYE!
https://f3.mudgear.com/products/f3-rva-shirt-pre-order
P.S. I have asked about having this available for long sleeve shirts as well – if yes, then I assume it’ll appear as an option under the same ordering link.
6 fighters saw 13 degrees on their thermometers, laughed and stormed the Atlee High School parking lot for a sunny and 70 degree fun fest that went something like this…
Slaughter start – 5 burpees followed by 25 SSHs IC
Mosey to the entrance to the school, 5 burpees, 25 SSHs IC
Mosey to the next parking lot, 5 burpees, 25 SSHs IC
Mosey to the far end of the parking lot, 5 burpees, 25 SSHs IC
COP all IC: 20 imperial walkers, 15 copperhead squats, 50 LBCs, 10 helicopters, 10 don quixotes, arm circles
Mosey to the field
Polesmokers – PAX held 6 inches while each person did 10 two counter flutter kicks and ran down to the end of the group. PAX held 6 inches while each person did 10 heels to heaven and ran down to the end of the group.
Climb This! – Four Corners – First corner 5 two-count mountain climbers, Second corner 10 two-count mountain climbers, Third corner 15 two-count mountain climbers, Fourth corner 20 two-count mountain climbers.
Mosey to the football field parking lot
Touch a tree – Touch a tree, do 7 heels to heaven, run to field entrance, 7 merkins… continue touching trees with descending numbers of heels to heaven and merkins down to 1.
Mosey back to the flag
20 two count American hammers, 15 two count flutter kicks.
Numberama, Namerama, Annoucements, YHC took us out.
NMS
The PAX started moving right at 5:30 am and we kept moving throughout the entire time. All of the PAX pushed through the entire workout and the mumblechatter elicited all kinds of laughter. Emoji always has something funny to say to keep everybody on their toes.
It is always an honor to lead.
The Carpenter
https://www.youtube.com/watch?v=Wredc9WMRJQ
13 idiots paid no attention to the temperatures and posted this morning to Spider Run for some frosty miles. Some (didn’t count) even held strong SOP – true morons tend to reveal themselves in these conditions…YHC resembles this remark.
But, as the title suggests, one benefit was complete loss of feeling from the waste down. Almost felt like I was on cruise control.
Routes were:
Brief COT, Number-rama and Name-a-rama and YHC took us out…remember, it was COLD!
Only announcement is Puppy Pile this Saturday. Ollie on the Q.
NMS –
Great to see big numbers here and across RVA despite the temps. Way to go men! It was damn cold and it took a bit (for YHC at least) to get my breathing right, but then it felt pretty good. It was great running with Swirly, Swiper and EF Hutton – until Swirly put it into beast mode and took off. Swiper added some fartleks and ran away from YHC and EFH a few times only to toy with us and return to our pace.
There was even a Fudd siting, coming in hot and catch up to the group, Willie Mays Hays style. Well done Fudd.
At 529 on this sub freezing morning 11 warriors emerged from their vehicles. Moving was the only way to warm up, so thats what we did!
Mosey to back lot
COP:
Helicopters x 10
SSH x 20
Imperial walkers x 20
Merkins x 10
LBCs x 20
Arm circles – 15 forward, 15 Back
Mosey
4 Corners:
Round 1 – 10 Merkins – Diagonal across Lot – 20 WWIIs – Run Backwards down sideline – 30 (2) Count Mountain Climbers – Diagonal Across Lot 40 LBCs – Run Backwards to Corner 1
Round 2 – 10 Burpees – Diagonal across – 20 Monkey Humpers – Carioce down sideline – 30 SSHs – Diagonal – 40 Single Count Freddy Mercury – Carioce back to Corner 1
Mosey around Lot
11s – Crunchy Frogs and Squats
Mosey to Water Tower
Doras-
Round 1 – 100 Merkins, 200 LBCs – Runner to gate and back
Round 2 – 100 Dying Cockroaches, 200 Flutter Kicks – Runner to gate and back
Mosey to Basketball courts
Ladder Suicides-
First line 5 American Hammers, Second Line 10 American Hammers, Third Line 15 American Hammers, Fourth Line 20 American Hammers……What Goes up must come down, repeat and work way back down from 20 to 5.
Mosey to Flag – 3 Burpees OYO
Numberama, Namerama, YHC took us out
Announcements –
Puppy Pile this Sat – Weather permitting, Ollivander is running – its gonna be awesome!
BRR Training has begun, if you are interested talk to Flatline or TYA – Amazing event as Flatline said, every man should experience this, you wont be disappointed.
530 run from ETs every Sat to Dogpile and back afterwards – Hardywood says the run back is shorter, great way to start your SAT!
NMS:
The debate at 529 before the PAX started to mosey, was- Is cold any more fun with snow on the ground? Doozy says that it is, some of us southerners are not so sure about that. Either way it was cold this morning but every blasted through that workout like it was 75 and we were at the beach. My apologies to Flange as he took a spill on the backwards run after tripping on a parking block, hope there are no after effects to the fall Flange. The combo of Hardywood and Flatline crushed the Doras, well done gents. Lastly the debate of what the new AO will be call is being highly contested, HUGE- Nuts seems to be the fan favorite but the good DOC TH, is saying the shovel flag is already labeled with another name, but im with team Huge- Nuts – lets make it happen!! Strong work by all today men, you all crushed it! My apologies on a few scatter brain moments today while calling out exercises, the cold really does work on you when you are trying to think, appreciate the patience by all!
Ill leave you with a saying my father always use to tell my brothers and I – “Triumph is just umph added to try” I hope you all triumph in your day today!
Marmaduke!
Five foolish PAX braved the 14 degree temps in various methods of layering to get their work week started right by:
COP – SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Mosey off to PES and to the Coupon zone. Grab a coupon for:
25 Overhead presses, 25 Squats, 20 Sit & Presses, 25 Curls, 20 Ball Dippers, 20 Boat & Canoe. After each exercise drop Coupon and run around the loop to keep blood flowing. 2nd Set same exercises but double the counts.
Mosey to basketball courts: Bear Crawl court, 50 Donkey Kicks, Crab Walk back. Head to bars for: Hot Lava Indian crawl. Then back to flag and finish with 40 Freddy Mercurys.
NMS – Temps were lower than yesterday but lack of wind made the temps tolerable. YHC tried to plant the Shovelflag but ground was 100% solid.
Atilla arrived in full Kenny from South Park mode with every square inch of his body covered expect his eyes. BB title comes from Handshake who pulled up in his Ms Toyota Sienna. Apparently his Ms remote starter in her car to warm the Minivan up is worth the ribbing from the PAX.
The lack of building on Pemberton ES continues to give us all the coupons we could want. The Ball Dippers with Coupon in hand you felt immediately. Small but strong PAX this morning was a lot of fun.
Silent assassin signing off.
Three posted for last week’s Punisher. We met briefly in the parking lot before hitting the grass for a the COP with Mountain Climbers, IWs, DQs, Russian Soldiers, and Arm Circles. Comfortable there would be no late arrivers, we moved off campus, moseying south to Wilmington Avenue. We took the opportunity to knock on the front door of a fellow we’ve been headlocking (Krü and YHC), but he could not come out and play (although the term man-shaming was mentioned).
We stayed on Wilmington Avenue in continuing the workout, stopping at each large tree bordering the street’s inside grassy loop for alternating chest, legs, and core exercises called in round robin, dealer’s choice format. Upon reaching Hermitage Road again and completing the loop, we moseyed back to Holton and took a spot under the awning near the school gym for some LBC variations and some stretching. Returned to the parking lot for COT and YHC took us out.
Six Blood Moon brothers met at Batteau to discuss all things non-moon related. It was cold. It was dark. It was time to go to work.
COP: SSHs / DQs / Merkins / LBCs
Thang 1: Century Classic – Mosey down to bottom of Hill of Ill Repute. Partner 1 runs to top of hill and back. Partner 2 completes 100 merkins / 100 squats / 100 LBCs. Switch as you go until all exercises are completed as a duo.
Thang 2: Reverse Danielsons – Reverse lunges up the hill only allowing your toes and front of foot to hit the ground. Repeat for 10 then switch to Bernie Sanders. Repeato to the top of the hill. Next: left leg hops down x 10 hops. Right leg hops x 10.
Thang 3: Walls of Jericho: Seven burpees then run around the Stone House. Repeat x 7.
Thang 4: Table Scraps: Lawnmower merkins. Partner up. Five hand steps forward then five merkins x 2. Five hand steps to the right then five merkins. Five hand steps backward then five merkins x 2. Repeato, each partner, twice all the way through – working back to the left on round two.
Mosey over to the Salad Bowl. 25 WWIIs feet facing up the high side. Clock merkins. Five at 3 o’clock / 6 o’clock / 9 o’clock and midnight.
Two minutes of pain: bear crawl / crawl bear on the curbs at the traffic circle.
ABBA took us out.
Announcements: Puppy Pile this Saturday, weather permitting. Ollie is on the call.
Naked Mole Skin: Great work by all men posting across the region this morning. The temps were no joke, as was evidenced by my car windows remaining frozen shut until I got back home post workout. Since Phonics is taking note, I’ll play along. We had one brother in shorts, who was also in a weight vest. One brother wearing Adidas pants. One brother carrying a sippy cup, and one brother who just came back from Denmark, where it was warmer.
Per his usual, Sippy Cup ran to the AO. Of important note, the contents inside did not freeze. Sippy Cup, on the other hand, may have. At least his left side. I did not see him on the Nickel Bridge on the way back. Hopefully he made it home safely, and didn’t swallow any June bugs.
Dr. Try Hard brought his shovel flag. Dr. Try Hard’s shovel flag brought its own F3 flag. The growth is real.
Stay warm men.