3 HIM came together at the jungle gym at Ecoff Elementary for the usual Extra Credit Pull Up and Dip training session. There were band assisted pull ups, chin ups, corn cob pull ups, jerkins, dips, among other things. All PAX involved we’re stronger for being there. And they would receive the reward in a Pool Boy Bday Beatdown, that would include 90 Thrusters.
Category: Richmond, VA
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Katy Perry Blazing Across the Sky
WARMARAMA:
Moseyed to tennis courts for SSHs, merkins, stretches, Ukrainian Soldiers with messed up cadence (Russia’s fault), and a Starlink satellite launch viewing.
Moseyed to turf field.
COP 1:
The Snake
Start on corner of the field where goal line and sideline meet. Run along the goal line to opposite sideline. Run up sideline to 5-yard line, then run along 5-yard line to opposite sideline. Run up sideline to 10-yard line then drop for 10 merkins. Run along 10-yard line to opposite sideline, up sideline, back across 15-yard line, up sideline to 20, then drop for 20 merkins. Repeato to 50-yard line.
Man Killers half time show.
Snake descent from 50-yard line to goal line but with squats of 50, 40, 30, 20, and 10 reps.
Sprint length of field for kickoff return. Mosey to the base of Chaplain Hill.
COP 2:
11s
1 American Hammer, run up first hill only, 10 scrunchy frogs. Run back down hill. 2 Hammers, run up, 9 scrunchy frogs. Repeat until done.
COP 3:
Federal Prison Workout
Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Al Gore while partners does his set. Keep switching, hitting 4, 3, 2, 1 reps until done.
ANNOUNCEMENTS:
SOJ Chilli Cook Off 11/23, 1500-1800, Alamo Clubhouse.
Daddy Daughter Dance, 12/6, 1900-2100, West End Assembly of God.
PRAYERS:
Broadway’s recovery.
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pillow talk w an angry elf
cop – rolled in with a nice OC and DK combo surprise.
warmarama – in the normal way with some pillow talk and an exchange of words with an angry elf. Pillow talk apparently isn’t taken for a f3 nickname yet. Fly boy apparently enjoys speaking his mind to people he doesn’t know. He’s savage.
THANG – we did some dojo dan, practiced some kicks and some blocks – the pax looked like they were ready to fight in UFC
so, we mosey on over to the light poles for LPA
ex at both ends, started at 10 reps and increased by 10 reps while dropping a light pole at each set w a run in between. Ex’s were mod’d burpee, dry dock, ww2, squat, etc etc up to 90 mount climbers on each side.
LPA ran up to 614 and 30sec
COT – announce, name/number-ama, prayer req’s, and YHC took us out
it was a privilege and pleasure to lead such a fine group
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45 Minutes of Gerry: Icy-Hot Edition
An elite 8, 2 on wheels, and 1 geriatric made for today’s festivities
Rundown: Warmup (included a fan-favorite B-Lickers), Stations (Incline-Merkins, Derkins), Descending Doras (LBC, FKs, Merkins), Old Hundred (condensed version), court crawls (bear, crab, polar bear)
Moleskin:
YHC was appreciative being out with the PAX after being on the DL. There was a fair amount of mumble chatter which was politely ignored by YHC who was concentrating on administering the best mediocre workout he could muster. His NSFW jokes regarding mischievous monkeys and self-help books were received begrudgingly by the PAX.
Announcements:
Leave your Depends at home and support Faceplant who is collecting (infant) diapers for needy families throughout the month of October – he will be at Friday RAMM to collect.
Best wishes to our PAX member Broadway in his recovery. Reminder to us all to pay attention to those warning signs and not to hesitate in seeking medical help – it can save one’s life.
Saab abides
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We Care a Lot
Another Heavy Metal Kettle in the books with a record 20 attendees. This annual rock festival keeps getting bigger! Here is this year’s setlist and exercises:
Shake Me: Cinderella. Warmups of something like IW, USoldiers, Copperhead Squats & Arm Circles. Also did some floor stuff.
We Care a Lot: Faith No More. Side Straddle Hops and a burpee every time they say the song title: 21 total burpees
Cherry Pie: Warrant. Curls during Chorus, Swings during the verse–“Swingin’ in the livin’ room, swingin’ in the kitchen, most folks don’t cause they’re too busy bitchin’”
Smokin’ in the Boys Room: Motley Crue. On our six to do skull crushers during verses and smokers (anchored on your bell) during the verse.
Seventeen: Winger. Sets of 17 overhead presses and 17 lawnmowers
18 and Life: everyone but Joey Chesnutt and Mariner has to go to jail after singing Seventeen. On our backs to do sets of 18 presses and 18 hammers (2 count)
Here I Go Again/Is this Love: Whitesnake. Triple check with the timer doing rifle carry to the curb and back and the other two in front of a car doing dolly’s and rosalitas holding the bell. No one got on a car hood but everyone looked sexy.
Balls to the Wall: Accept. High Pulls and Balls to the Wall (toe taps).
Foolin’: Def Leppard. Some Mary of LBCs, WW2, Heals to Heaven, Freddie Mercuries in cadence (onta gleeben glouten)
Nothin’ But a Good Time: Poison. Attila complained about no Poison so I went to this classic and we did ten burpees to finish. Burpees are always a good time.
Had 18 with wigs-on to start (2 wigs short of the 20 attendees), some got tired of hair in their mouth and face during the workout but most fought through it. Mr. Rogers and EF Hutton brought their own wigs and we had a handful of concert t-shirts (Black Sabbath, Slayer, Motley Crue, Rush, Whitesnake) which was a nice touch.
Prayers for Pinto’s marriage and safety for their trip to Italy, Blue Moon’s trip to Germany and Pigskins return trip from Egypt. The Bridge coming 10/25 and 11/15. See Slack for details.
Rock on everybody!
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The Block is Your Friend
Terrible Backblast title……………but an excellent workout! We had a strong group of 7 for the latest edition of The Crossing. As is customary, I have included a brief summary for your viewing pleasure:
2 laps around the parking lot, then circle up for Warm-up: Side Straddle Hops, Ukranian Soldiers, Elbow Punches, Crab Cakes, Neck Curls, Australian Snow Angels, Ski Jumps, Freddy Mercuries, Alabama Prom Dates, High Plank Pickle Pounders, Lunges, Mummy Kicks, Knee Pulls. I may have missed a few.
Mosey to the grass field, grab a Block and carry overhead to the Island.
Exercise One: Block Murder Bunnies out and back. Block Tricep Extensions, out and back.
Put the Block behind your back and Mosey to the Wall for Exercise Two:
Block Hoe Downs, Full Extension Block Squats, Block test of strength – Winner: Dr. TryHard!
Boom Box Carries to the next Station: One Man Block Dora.
75 Block Curls, 50 Block WWII Sit-ups, 200 Block Humpers
Run to the end of the parking lot after every set of 25.
tote the Block back to the Block Pile…………then back to the flag.
Final Thoughts:
Great group of guys putting in some work tonight! Reacher and Blues Clues are continuing to post regularly. Meatball was looking strong – excellent to see him back out! As usual, Birdman and TryHard were pushing the pace. House Party developed a new dance.SYITG
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Many moons ago
A birthday Q to remember. Me vs me I always try to push myself in the things I don’t like doing. I looked back to the recent ipc week 1. On the football field we ran 90 yards between each work out. 35 reps at each end of the field. We did start with 6 burpees in honor of Broadways request. Workout in the end zones consisted of: SSH, merkins, oblique lifts with cindies, plank Jack’s, lbc’s, oblique lbc’s, box cutters, WW2s, calf raises with 2 cindies, double count lunges, squats, and maybe one or two I’m forgetting. We racked up just over a mile. But with 9 minutes left on the clock I was saving the best for last looking to ipc for inspiration we finished with 90 thrusters. With some no shows on the FNGs I need i could go hard and these HIMS did not let me down. And now looking forward to Doolittles VQ next week.
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Non-Respectable Ruckers
Nine (the best of the single digit odd numbers) PAX took an extra lap around the Stony Point Shopping Center while the tardy Q got his act together and then set off for a 3.5mi journey around the north end of Larus Park! Dr. Try Hard’s pesky 60lb friend once again joined us for our trek. Too tired to walk itself, Mr. Sandbag was shouldered by many a strong fellow.
It was a great morning to be with these HIMs once again. At the end of our ruck we shared several announcements about the SOJ chili cookoff and father-daughter dance planned before diving into prayer for Broadway’s recovery from a heart attack, L Woods’ dad recovering post-op, and for Bru’s family finding a nearby home for his mother. It was at this time that the not-yet-respect members of our band were encouraged to get their hearts screened. Their ages may or may not have been inflated, YHC’s memory is fuzzy.
After COT we continued the discussion in Einstein’s Bagels where we reviewed habit stacking from chapter 5 of Atomic Habits and something about only drinking water for an extended period of time.
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Two Anniversaries, Broken Basketball Goal and Political Sign Bingo
Five strong at First Watch this morning to celebrate:
Kubota’s 8 Year Anniversary
First Watch’s 6 Year Anniversary
COP
Political Sign Bingo Walk-a-bout with Cinder Blocks
Load up YHC’s broken sand-filled basketball hoop onto a trailer in backyard
Continue Bingo back to the AO
Three Rounds of Block the Plank
5 MOM
Numbers, Names, Announcements and EF Huttonoeus took us out!
It’s been great! 8 Years! Thanks for helping me with the hoop!
Kubota
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Tres
Perfect conditions were embraced for a bit of broga north of the river by a trio of broga regulars. All participants busted out there verified broga mats to enjoy the creaks, pops and moans that accompany a quality stretching session. Areas of emphasis included hips, glutes, back, hammys and calves. Straps were distributed and properly used with no pending lawsuits unlike one not be named quarterback. Thank you boys for joining me this wonderful morning. Much quieter when Handshake fartsacks.