Category: Richmond, VA

  • Today BT stands for Bunny-like Tremendous Hops

    Fourteen faithful found their way to Punisher on a 60 degree clear morning after Easter. Here is what we did:

    COP- SSH, Merkins, Flutterkicks, Arm Circles, Hillbillies.

    Mosey to back of school up Hermitage for Burpee Road- 2 burpees per lamppost all the way to Laburnum. Mosey to other side of school to drop off circle. 3 Rounds of 10-20-30. Exercises were Merkins, Jump Squars, and ?.  Between poles we Bear Crawled, Lunged, and Crab Walked.

    Mosey to Balls 2 wall for Triple Check with it’s namesake exercise, Situps, and Run. Head to the bench for 30 Dips, then a Box Jump challenge to get to top of table.

    Mosey to school front for some Mary and ROF. Bleeder took us out.

    NMS- Awesome to see 14 out for Punisher. Guess many PAX had same idea as YHC to sweat out the Easter chocolate this morning.

    Great to see Best Shot back in the Gloom. Also Manilla Gorilla opted to walk to the AO and Patty Mayo posted again to make us all feel old.

    On the 10-20-30 some PAX focused on form by going to their knees. Guess it is truly you against you…  lots of discussion on the distance between the posts in that section. When you bear crawl a good 80 yards you tend to notic that kind of stuff.

    During the Triple Check Ronnie offered some legal counsel about running across traffic. Not sure if he would be representingnthe driver or the PAX…

    On the Box Jumps up to the table top many PAX took the challenge. Pucker and Ronnie gave it a go then BT hopped up to the plate and knocked out 4 perfect Box Jumps in a row.

    Taxes are due tomorrow…

    Announcements – HDHH see Pre-blast today from Flashdance.

     

     

     

     

  • Some Bad Gumbo on the Post-Easter River Run

    4 SOJ stalwarts posted to River Run on this beautiful, maybe a little hot, post-Easter morning to start the week off with a little run to lighten our load after the Easter feast…some of us took that literally.  Wilson greeted YHC with “Dogs and Kids” as he was already in a hurry, so quick instructions and we took off.  YHC decided to forgo the mountainous hills around River Run for a new route, it went a little something like this:

    From BWES head towards Robious Road and across to the sidewalk near Twin Team.  Take a right on the sidewalk and follow the sidewalk West on Route 711 down past Keswick Farm to Winterfield Road.  Turn left on Winterfield Road (or cut through the shopping center) and head South up Winterfield Drive to the entrance of Founders’ Bridge.  Turn right into Founders’ Bridge.  I think LugNut and Wilson turned around after the first median and headed back to BWES.  Honeymoon and YHC ran into Founders’ Bridge further before we turned around and headed back.  The goal was to get to the Independence Golf Course parking lot, but the aliens inside YHC’s stomach had other ideas.  Pretty run on the way back as Keswick Farm was a lit up a little and the animals were making some noise.  It is a steady uphill climb back to the flag though. YHC clocked in right at 4.5 miles.

    COT – Number-rama, name-a-rama and YHC took us out.

    So, we were all feeling our over-indulgence from Easter a little bit, but apparently YHC ordered “The Special” and was screaming for a Pepto Bismol at the 2 mile mark.  YHC was forced to exit stage left and donate a Fudd to the woods of Midlothian.  I tell you, the 2nd half of the run felt much better a pound lighter.

    Great to get in a run with good company this morning.  Thanks for posting guys.

    Have a great day!  No more Gumbo for you!

  • Quiet Easter Sunday

    Four faithful posted on an Easter Sunday.  Trails were quiet, yet beautiful.

    The Thang:

    Buttermilk to Forrest Hill back to Buttermilk and finish up at the Pump House.  7+ miles for some, 5+ for others.

    NMM:

    LabRat got an early start by posting at Reedy Creek and running back to the Pump House.  He turned around with us and did the return to Reedy and around Forrest Hill.  TSB had a good first half of the run, but was feeling ill half way through Forres Hill.  She stumbled her way back to the Reedy Creek parking lot and Lab Rat was nice enough to give us a lift back to the pump house parking lot.

    Missed Saab out there today.  (Bad Mental Image Alert) He was out tanning himself on the beach.  I assume that most of the other PAX were at church praying for the rest of us heathens.  We appreciate it greatly.

    Happy Easter to all. This is YHC’s favorite holiday.

  • Rising Up

    The PAX (#17) celebrated Easter with their 2.0s (#26) and Ms (#7) by gathering at the GridIron for a Scripture-inspired treasure hunt and workout. A beautiful morning — sunny and about 60 degrees — greeted the PAX and their families. After circling up around the ShovelFlag, a disclaimer was made and a brief introduction provided concerning the ten stations comprising the the morning’s celebration. J’Ville served as the Sphinx by offering the clues and leading the workout.

    Quick warmup with SSHs, Merkins, etc. IC

    Clue #1: Easter is about hope and rebirth, a stash can be found where touchdowns have worth.

    Mosey to Station #1 – the WildCat Football Field
    CrabWalk sideline to sideline (or as far as you can go)

    John 1:1-4 In the beginning was the Word, and the Word was with God, and the Word was God. He was with God in the beginning. Through him all things were made; without him nothing was made that has been made. In him was life, and that life was the light of all mankind.

    Clue #2: Before his arrest, Jesus ate with his friends, the next stash is hidden where the running track bends.

    Mosey to Station #2 – the Track
    Run 1X the Track

    John 3:16 For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

    Clue #3: Jesus was betrayed for a mere 30 bucks, the next stash of eggs is where teachers park trucks.

    Mosey to Station #3 – Middle School Parking Lot area
    Touch ten different trees, return and do 25X sit-ups OYO.

    Matthew 11:28-30 Jesus said: “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”

    Clue #4: They made Jesus wear a thorny crown that was sharp and cruel, the next place to look is an old, one-roomed school.

    Mosey to Station #4 – the One Room School
    Triple check with wall sits, push-ups, and bunny hops around school (X2).

    John 8:12 When Jesus spoke again to the people, He said, “I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.”

    Clue #5: Although Pilate was not able to find any guilt, he bent to demands of a mob’s ugly will. You can find the next stash of treats on a nearby grassy hill.

    Mosey to Station #5 – the Grassy Noll
    10X Burpees OYO

    Mark 8:35-36 For whoever wants to save their life will lose it, but whoever loses their life for me and for the gospel will save it. What good is it for someone to gain the whole world, yet forfeit their soul?

    Clue #6: Jesus was beaten and sentenced to die, a nearby small hut is where colored eggs lie.

    Mosey to Station #6 – Mosey to Pavilion
    20X Squats IC

    Matthew 16:15-16 “But what about you?” Jesus asked. “Who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.”

    Clue #7: They nailed him to a cross, and there he did die, go look in the sand, for a stash there does lie.

    Mosey to Station #7 – the Sand Volleyball Courts
    BearCrawl from end to end and sideways one leg hops end to end

    John 14:6 Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.

    Clue #8: His body was set in a tomb sealed tight with rock, another stash is placed near the bridge on the walk.

    Mosey to Station #8 – the Bridge
    25X PLTs

    Luke 23:46 Jesus called out with a loud voice, “Father, into your hands I commit my spirit.” When he had said this, he breathed his last.

    Clue #9: After three days, the tomb was found bare, search the playground nearby with the utmost of care.

    Mosey to Station #9 – the Playground
    20X Mountain Climbers OYO

    Mark 16:4-6 But when they looked up, they saw that the stone, which was very large, had been rolled away. As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed. “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him.”

    Clue #10: Jesus rose from the dead, a miracle many say, the flag marks the very last stash of the day.

    Mosey to Station #10 – shallow CF at the Diamond
    25X Hillbilllies IC

    Luke 24:36-40 While they were still talking about this, Jesus himself stood among them and said to them, “Peace be with you.” They were startled and frightened, thinking they saw a ghost. He said to them, “Why are you troubled, and why do doubts
    rise in your minds? Look at my hands and my feet. It is I myself! Touch me and see; a ghost does not have flesh and bones, as you see I have.” When he had said this, he showed them his hands and feet.

    COT:

    Numberama and Namearama in giant circle in shallow CF at Diamond

    Mosey to the ShovelFlag:

    Breaking Bread: MEarthWorm provided Resurrection Buns symbolizing the empty tomb and the promise of eternal life.

    Closing Prayer by Attila offering gratitude for the resurrection of Christ and the promise of life eternal.

    Einstein’s for many for some excellent fellowship.

    Moleskin: A nice gathering of PAX and family, marking a dark day but anticipating the glory of the Easter morning that follows. Special Easter Blessings to our wives and 2.0s!

  • Filing F3RVA’s taxes the hard way

    Twenty-two took to taxing their bodies on a gorgeous tax day morning at Dogpile.  2016 was a good year for F3RVA so the PAX had a lot of work to do to settle up with the tax man.  We had 1 FNG and 1 visitor from Hickory NC.

    COP – 1040 filing –  10 Merkins, 40 SSH, 10 DQs, 40 LBCs.

    Mosey to Amphitheater for Federal tax filing.  Escalator up through each of the marginal tax rates of 10%, 15%, 25%, 28%, 33%, 35%, and 39.5%.

    10 Burpees, 15 Derkins, 25 WWII Situps, 28 Jump Squats, 33 Dips, 35 Mtn Climbers, 40 Box Jumps.  Going through each tax rate required passing through the previous brackets so in total PAX did 70 Burpees, 90 Derkins, 125 WWII Situps, 112 Jump Squats, 99 Dips, 70 Mtn Climbers and 40 Box Jumps.

    Mosey to Rusty Cage for State Tax filing.  PAX paid state income taxes in VA, SC, NC, and GA.  3 sets of 6 Pull-ups and Jerkins, 1 set of 7 of Pull-up and Jerkins.

    Mosey to Carillon for Capital Gains taxes – ST and LT gains of 15% and 20%.  20 Donkey Kicks and 15 American Hammers.  2 sets.  Mosey to Carillon field, surprise PAX is subject AMT tax for 2016.  Run field and do 28 of Alabama Prom Dates 1 lap, then another lap with 28 Merkins.

    Mosey back to the Flag, COT and YHC took us out.

    NMS – Some of the PAX immediately caught on to the Tax day theme during the 10-40 in the COP.  Bleeder may have been the first to point it out.  The tax rate escalator in the Amphitheater took a while to complete as it was a lot of reps of each. The 40 Box Jumps at the end were a lot.  It was during these rounds YHC observed Patty Mayo crushing the RVA pax.  With his greying beard YHC was impressed, until at the end we heard he was a 32 yr old gym teacher, hate! #beardedmillenial

    The PAX can blame Saab, Lab, Rat, Offshore, & YHC for the state taxes owed from out of state.  Everyone knocked out the pull ups and Jerkins well giving us time to pay our Capital Gains.  The pax had both Long Term and Short term gains due so 15 and 20 were required.  Lastly based on YHC’s math F3RVA is subject to AMT for 2016, we’ll leave it up to EF Hutton to confirm.

    Not much running today and plenty of upper body work so why not end with 28 Merkins on the field. On the run back Spit dared to challenge Oyster in a finishing sprint, never a good idea.

    Plenty of laughter at ET’s today where we learned many PAX would prefer kids movie without an overarching social theme.  Some accused YHC of having a political agenda with the pain doled out this am.  We then had some more discussion on a more politically incorrect tax themed beatdow, ala Ron Swanson.  In discussing the Libertarian modern classic movie that is the Lego Movie we learned that in his own house Viral IS Lord Business.  Do NOT mess with his Legos!

    Flipper needs to borrow a road bike for a sprint Tri soon so he can crush overequipped Fat Tri Guy.  You’ll crush him now, whoever he is- YHC thinks there may be more than one of those guys out there.

    Great work by FNG Hagman this morning, hope to see you out again soon.  Good to see Clavin out and getting stronger each post, keep it up brother!

    Announcements – Be sure to check Monday for a forthcoming pre-blast from Flashdance for HDHH next week.  Wilson has golf, then either Ash Creek 5k or F3Cville launch the next day.  Also a coming Corn Hole tournament in June I believe, see Phonics for details.

    Pleasure to lead this am gentlemen.

     

  • Grover’s Nose is Normal

    16 feet and 8 wheels gathered in the pre-dawn at RAMM for a Good Friday tribute route. After Johnny McEnroe emerged from the podcast vehicle, Hardywood and Two Ferns had a bromance hug and No Tools’ quick diversion we gathered for some fairly clear instructions. Here they were, whether they were followed or not is a different story.

    Route:
    Stay on 2 roads today, Commonwealth and Monument. Travel north on Commonwealth to Monument and turn left. Go west on Monument until Staples Mill and turn around. Travel back to Commonwealth and turn left. Continue to Broad Street and turn around. Travel back to Monument and turn left. 4 Milers run to Hamilton and turn around, traveling back to Commonwealth and back to VSF. 5 Milers to Cleveland. 6 Milers to Roseneath.

    Moleskin:
    YHC thought of this route last year but Sippy beat me to the Good Friday Q signup. Thus, this route has been in my back pocket for a while. The directions were moderately understood until it was disclaimed we were traveling in a cross as a tribute on Good Friday. YHC believes that helped get everyone where they needed to be today.

    Almost everyone missed the Cleveland turnaround. One group due to Lab Rat chatter, another purportedly due to EF Hutton chatter. Lab Rat chatter was an exhiliarating discussion of whether he can adequately do a Cleveland impression or a Grover impression. After quick debate on whether or not Grover was the muppet with the phallic nose, we realized we missed the turn and turned around. Luckily it was a great morning for everyone to do 6. Two Ferns proclaimed proudly that he found Cleveland and immediately returned. TYA relied on technology to tell him so. Either way it was a great day for a run.

    Strong gears crew today with Mr Rogers completing the foresome. At least he didn’t have to convince a bunch of strangers to go out and ride today.

    Announcements:
    – Cville is happening. Send names to Lab Rat.
    – Breaking Bread is happening on 4/24. Volunteer and let Lab Rat know.
    – Exhibition wheelchair basketball game tonight against VCU at the Seigel Center. Two Ferns may have the VIP hookups. Great date night opportunity. 7:00 PM start.

    Splinter out

  • Which way to the Football stadium?

    A nifty nine negated the fartsack on a beautiful Good Friday morning for the second iteration of the newly minted Twin Team. Mr Roper emerged from his self imposed winter Hibernation with an FNG in tow as we got to it:

    COP –  SSH, Merkins, Flutterkicks, Don Qs, Plank 1m

    THE THANG

    Mosey to parking lot.  Run 4 corners – Sideways & backwards, repeato.

    Mosey to front of JRHS, grab a pole-  Donkey Kicks & PLTs with bear crawl in between.  Start at 10 of each, go up by 10 up to 40.  Plank 1 min.

    Mosey up to Tennis courts for Triple check (shoulders shredder style)  Wheelbarrow from baseline to net, partner does 15 shoulder presses.  Other partner does Merkins until partners back.  Plank 1 min

    Indian Run back to Flag, 5 Burpees along the way, for some Mary – APDs, Heels2Heaven, Monkey Humpers. Finish with ROF. Gumbo took us out.

    NMS:  Great to see 9 strong at Twin Team this morning.  YHC was pleased to see Spit arrive early after making the drive from DaVille. He said the 35 drive was worth it to make sure he got a good beatdown instead of 45 min of Duck Duck bear at The Creek.  McRib, true to form, pulled in at 5:30 on the dot.

    Mumblechatter this AM revolved around the Bridge of Hate from Fudd’s 45Mom yesterday and the onset of PTSD of those who were there to experience it.  Trying to explain it to the PAX who were not there proved to be difficult.  The BoH, just like El Guapo, has become infamous after only one day.  Only time will tell when it may appear again.

    YHC had plans of making it to the football stadium this morning but then remembered the pillars and wall from last time at the AO.  Honeymoon remarked the 1 yard of Bear Crawl between the PLTs and Donkey kicks was still too much.

    On the mosey to the tennis courts we learned that McRib is not much of a rapper, stick to guitar and grunge songs.  Once at the courts Honeymoon put a strong EH on a guy at the school.  Gotta love the flying mid-beatdown EH.  The Tennis court Triple check proved to be a hit for the pax based on mumblechatter.

    Strong work by FNG Pee Wee this morning, as well as Mr Roper.  Rosie, Gumbo, Mr Roper, and YHC grabbed coffee at Starbucks afterwards as we had no kids to get on the bus.  There YHC questioned his Dogpile Q idea tomorrow when brought up to the others there, especially considering all 3 will not be there. On the way home YHC got to listen to F3RVA’s own Marv on the morning radio show on 910.

    It is great to have a SOJ Friday beatdown now and Twin Team is a great AO.  Pleasure to lead on this Good Friday morning.

     Announcements – 2.0 Friendly Gridiron tomorrow am at 7:00.  RSVP to Jville or on comments here if haven’t already.  YHC did the Christmas one at Gridiron and can guarantee your 2.0s will love it.  F3 Cville – need emails of Sad Clowns there.  AshCreek 5k on 5/20.

     

     

     

     

  • Smurf That!

    In honor of every smurf everywhere, this workout is for you

    13 smurfed up PAX members showed up on a beautiful morning to show they had what it takes to beat the gloom!

    Hallelujah run around the church

    COP

    American Hammers, LBC’s, Don Quixotes, Invisible Jump Ropes, Arm Circles, Diamond Merkins, Roll-ups (20 OYO)
    Table tops,

    shoulder taps
    Plank Toe taps to the side (repeated these two)

    CURB STEP UPS — 1 minute

    The Thang
    SMURF Trivia —
    7 questions about the Smurfs, answer incorrectly — 10 Smurf jacks in cadence
    answer correctly, only 5 Smurf jacks in cadence
    YHC will post questions at the end if you want to see how well you would have done.

    SMURF Run —
    Like the Native American run except we all skipped — last person skipped faster to get to the head of the PAX.  Some of us even sang the theme song as we skipped.  Yippee.

    SMURF Chase Scene —
    5 lunges keeping an eye out for Gargamel, Sprint like mad across the rest of the field, immediately drop and give as many merkins as possible waiting for the rest of the PAX to finish (2x)

    10 lunges, sprint, and as many LBC’s as possible till the PAX caught up (2x)

    15 lunges, sprint and as many Burpees as possible until the PAX finished. (2x)

    SMURF TRIVIA (part deux)
    same as before — we all love smurf jacks now.

    CIRCLE UP for ascending ring of fire merkins — we got to the number 6

    Numberama, Name-o-rama, Bring it in

    Naked Smurfskin —

    YHC has had a love affair with the Smurf Jack since his first Q a few months back.  Hence, this workout came together after Spit gave it up to hit the smurfing #TwinTeam AO today.
    YHC wanted to incorporate as many smurf jacks as possible into the Q today, so we did the smurfing Trivia contest as a way of keeping it fun.  Smurf it, the PAX only got 5 and a half questions correct out of the 14 smurfing questions.  The last one was half correct, so we did 7 and a half smurf jacks for that one.    Total = 107.5 SmurfJacks for the day, well done!!

    Some other notes — Lunging and Sprinting across the field was the favorite of many a PAX member today.  I heard lots of “What the Smurf?”  and “Smurf it to Smurf!” while completing the exercise.  Will do this exercise again at the next Opus Q.  Be Ready.

    Circle K informed YHC that he was doing the arm circles backwards when YHC said forwards.  Good catch Circle K (just seeing who was paying attention and you were.  Kudos.)

    Here are the Smurfy Questions if you are interested… (answers can be found on the interwebs)

    1)What is the country of origin of the Smurfs?
    2) Which Smurf always carries a package?
    3) Name Gargamel’s cat.
    4) How tall are the smurfs?
    5) Which famous VP’s daughter had the code name Smurfette?
    6) What project were the smurfs working on in every episode?
    7) When baby smurf got sick, what flower did they bring back to cure him?

    8) Which smurf carried a pencil?
    9) Who was always trying to steal the smurfs food?
    10)What smurf was Brainy’s sidekick?
    11) What is the new movie called?
    12) What was Smurfette’s original hair color?
    13) How old is Papa Smurf?
    14) What color were Papa Smurf’s clothes?

    Announcements — Charlottesville Launch May 20th.  Contact LabRat with names or any other items related to new AO

    Ashcreek 5K — also May 20th.  Use code HAPPYEASTER to save $5 this week!

     

     

     

  • Ass grabs and Giggles

    17 Giggling ass grabbers shrugged off the call of the fartsack to embrace the start of TODAY……the only day that matters. Fudd had the Q at 45MOM and here’s what went down, more or less:

    Warm up lap around the school

    COP

    Plank x 1 minute

    SSH x 30

    Merican x 15

    LBC x 30

    Don Quixote x 10

    Plank x 1 minute

    Bay City Scissors x 10

    Copperhead Squats x 15

    Mosey to the track for Catch us if you Can……..split up into teams of 3.  Partner A does 5 burpees and then starts running after his teammates, while Partner B carries Partner C around the track and doesn’t stop until Partner A catches them.  Partner A then starts to carry Partner B while Partner C does burpees.  Keep going until each team does 3 laps.  (YHC audibled after 1 lap)

    Bridge of Hate

    PAX forms a line by laying on their backs shoulder to shoulder.  One PAX is lifted and passed down the line of PAX that are laying on the ground.  When the PAX that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on. Just like an inverted tunnel of love.

    Mosey around the field in front of the tennis courts for 10 minutes of Mary:

    Plank x 1 minute

    Bay City Scissors x 10

    Freddie Mercury x 20

    Rosalita x 20

    Plank x 1 minute

    Mosey to the tennis courts for sprints from sideline of Court 1 to sideline of Court 4 with the following effort:

    75%, 92.4%, 66%, 100%, 80%, 100%, 70%, 100%

    Mosey back to the Shovel Flag for Numberama, Namerama, and YHC took us out.

    Naked Moleskin:

    YHC was thrilled to be able to Q again at the AO where he experienced his first F3 workout back in September of 2014.  YHC does not have the opportunity to attend 45MOM much anymore due to his Baltimore job, so a chance to Q at his F3 “home” was not to be passed up.

    The PAX was very appreciative of the lap around the school to warm up prior to COP and expressed as much.  YHC was expecting more mumblechatter during COP, but first off, Lab Rat, Toga, BT, and Saab were all absent, and these are the PAX that usually get slap happy at the thought of giving YHC grief.  Second, the only other PAX that I can usually count on for mumblechatter, TYA, said that they were being respectful of the Q…….YHC wasn’t sure how to take that, but he decided to take it as a compliment.  And off we went to the next evolution of……

    Catch us if You Can:  YHC called out three laps per team on this exercise, thinking that this exercise would occupy most of the time for today’s workout.  That all came to a screeching halt when YHC was tasked with carrying Bleeder around the track.  All I could think after 1 lap was that I didn’t want to do a second or third, so YHC called an audible and off we went to the PAX’s favorite evolution of the day…….the Bridge of Hate.

    YHC chose “Catch us if you can” and the “Bridge of Hate” to symbolize Christ carrying the sin of the world (and the cross) on his back at Calvary.  YHC admits, however, that the symbolism was lost on the PAX during the Bridge of Hate.  Satan himself would have blushed at the giggling, ass-grabbing, pulling down of pants, etc. that YHC witnessed today.  I was positive about two things after this evolution:  1) That I would never bring this exericise back to any workout where I was Q and 2) I’ve never laughed more at any F3 workout than today during this exercise.   Dante’s 7th level of Hades came to mind as each PAX was passed down the line by fellow PAX members that were giggling and laughing like mad hatters.  Multiple PAX complained of being “tossed” as opposed to being passed all the way down the line.  YHC did notice this happening on several occasions but wasn’t sure why.  Speculation ensued about ass cheeks that were too flabby, PAX that were too heavy, and passers that were doing too much giggling.   The most stark memory for YHC was that Bleeder and Clavin chose to lunge down the line as opposed to being “passed”.  YHC will be forever grateful to these two thick, muscle-bound gentlemen that spared YHC and the rest of the PAX a potentially life changing moment that we will now never have to go to therapy to forget.

    10 minutes of Mary and the Sprints all passed like a Blur as the PAX spent the rest of the workout trying to suppress the memories that they sooo wanted to forget from the previous evolution.

    Announcements:  F3 Charlottesville workouts start on May 20th.  See Lab Rat for details.  2.0 friendly workout this Saturday 0700 at Gridiron.  Let Johnsonville know if you are coming.

    Thank you for the opportunity to lead you today, gentlemen.  It humbles and inspires me to be able to lead men of such caliber.

    Fudd

     

     

  • By the light of the moon

    Under a nearly full moon, a strong seven posted for The Punisher, including three 2.0s impressively disregarding the promise of relaxing into this week’s Spring Break.

    We completed a short mosey and formed a circle in the tall grass near the A.P. Hill monument and completed 25 SSHs, 25 Don Quixotes, 25 Imperial Walkers, and 15 Arm Circles (forward and back, big and small) followed by a Ring of Fire-style round robin count to 60 while in Elbow Plank position.

    Move to the outdoor pavilion for Lindsays starting with 30 Squats and 10 Box Cutters.  Prior to the next round, we made a loop around the planter boxes starting with a Bear Crawl, making a turn with a Lunge Walk, completing another turn with a Crab Walk, and a jog back to the pavilion.  Continue through the Lindsay rounds with a rinse and repeat of the loop.

    Mosey to the playground for 5 Pullups, 20 Merkins, and 25 LBCs.  Again rinse and repeat for a total of three rounds.

    Jog to the front of the school for a Wall Medley starting with 10 Perp Squats (squats with hands on the wall), 10 Wall Planks (start in Plank and walk with hands up and down the wall), 10 Inverted Merkins, 10 Donkey Kicks, and assume People’s Chair until all are done.  Complete another two rounds, reducing the reps to 9 then 8.

    Circle up for 1 more minute of Plank, Ring of Fire-style and a quick round of stretches, then return to the ShovelFlag.

    Announcements –

    Easter Weekend Special Q at GridIron with Ms and 2.0s invited.  Let Earthworm and Johnsonville know you are coming with your families – need a count.

    Moleskin –

    Glad to see Ronnie’s and Lockjaw’s 2.0s at this workout.  We know it is good to see our core PAX, but the 2.0s bring a different energy.  Welcome to Howler and Jaws.

    Not sure how many times the men were lapped by the boys in our loops around the planter boxes.  Ronnie pointed out the freakishly fast crab walk these young guys were doing – horror-movie like creepy fast.