3 men braved the rain and chilly day to get some kb beatdown. The PAX got under the overhead bus cover to start the workout.
COP – various warm up exercises
KB stations – 3 stations (upper body, lower body, core). Rinse repeat, change exercises every 3 rounds.
Numbers, names, Surf n Turf took us out.
YHC showed up to a very well hydrated WDog. Since YHC missed Sippy’s respect Q on 9/13, today’s #VQ will be a reprise of Sippy Cup’s respect Q at Dogpile (modified to accommodate YHC’s physical abilities):
COP: 10x don Quixote, 10x helicopters, 20xarm circles fwd and rev.
Mosey to the top of the carillon for a series of animal crawl 4 corners with 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl and crab walk to corners. Round 2 and 3: mosey to corners.
Mosey to the stage and the pile of large logs behind it. Did alternating 40 log lifts along with 50 SSH.
Mosey to the cage. Did 3 series of 3x pull-ups, 20 american hammers, 15x alternating shoulder tap-planks.
Mosey back to the field. COT and prayer.
Happy quinquagenarian birthday week Sippy!
A platoon of seven HIM’s buried the hatchet into a 3 mile ruck where we explored Bon Iron, went off road, walked the railroad tracks a ways, jumped off tracks and onto a surprise trail, then off trail and over creeks, up hill and down dale, and once back on the roads of Bon Air, we concluded with a neighborhood loop. Our beloved 60 pound sandbag was shared around during the ruck, but the real highlight was coffeerama afterwards discussing the first chapter of Atomic Habits at Einstein Bagels. So let’s go ahead and throw out every idea of setting goals and press into what it means to change our day to day systems. 1% at a time will eventually pay big dividends. Yours AYE! ~DTH
TRUTH BOMB: God doesn’t want to deliver us from life’s problems. He wants to DEVELOP us as He walks with us THROUGH life’s problems!
Guess who went to a S of the James F3 sanctioned run? Yep, Bullseye and YHC. No one to report back to, a longer route was opted during the exercise to nearly 5 miles through Salisbury and out Winterfield. Good to get a little extra credit.
-Singer
Half dozen FW regulars included 1 SOJ insomniac traveler embraced the wet but cooler than expected conditions that awaited us at Westhoe. YHC is not a fan of cold rain so off we go looking to avoid the wind and minimize the dampness.
Mosey to Triangle Park tip for introductions and disclaimers. Warmups included all standing exercises in conversation. Good times, good times.
Mosey down Ridge to next intersection to begin a Lindsay. Stops at every intersection down to Westham Station with Carolina Dry Docks & Imperial Walkers as the selected exercises. Headlamps were indeed helpful.
Complete Lindsay at the bottom of Ridge Road/Westham Station interchange. Triple Check was called with timer running to 3rd sign and return. Partners performed merkins and Lt. Dans.
Mosey back up Ridge with some Love Hill (Bearcrawls, lunges & broad jump burpees), Lunges, mosey, Bernie Sanders, mosey, Butkickers, mosey, high knees. Other exercises were called along the way to eat some clock.
Mosey back over to covered entrance at church for 4 minutes of ab work in conversation. LBC’s, APD’s, Freddies, Hello Dollies and some light stretching were all included.
Numbers, Names, Announcements, Prayers. YHC took us out.
NMS: Not ideal conditions but grateful for those that shook off the drizzle and chill to embrace this gloom and the suck of this mornings beatdown. YHC wanted no part of lying in water so PAX remained dry and always moving. Great mumble chatter including the chance meeting of Handshakes former neighbor who answers doors in only a towel (or did) while Handshake was fundraising. Story could go many ways so let your imagination run wild. Great work this morning fellas. Thank you for joining me in the gloom.
A quartet of broga regulars took the early morning wake up call to enjoy the covered church patio for some limbering up exercises. Areas of emphasis included backs, shoulders, hips, glutes and hammys. Some new poses were improvised to the Pax approval. Mumble Chatter was strong as was expected at 4.30. Great work fellas. Namaste.
3 High Impact Men emerged from the gloom for an OTBs Wet One with the Iron Pax Challenge Week 2! Our HIM Commando couldn’t make it this Friday for IPC Wk2, he was determined to get it in this morning. Choo Choo and YHC loved the sound of that, so we came out to support him in checking that box and by golly it was a challenge indeed!
We didn’t have a track, but we made due. Set up a 100m straight run in the parking lot(run out and back 2 times to get that 400m buy in) and set a coupon 33.3 yrds out with the range finder and we were off!
COT with an emphasis on prayer and that we be a light to this community and nation. Great prayer by Commando!
Do not grow weary my friends, stay strong and keep faith in the Lord!
This group went to eleven, including two drummers who may have combusted. Dozens of people spontaneously combust each year. It’s just not really widely reported.
We started by chasing Pigskin to Short Pump Park and then hit the pavilion for some additional warmups. Lighthouse requested 10 burpees and I obliged. After that start, we did helicopters and then arm circles (aka Green Hornet helicopters), then some heals to heaven, hammers and merkins.
11 people partnered up somehow and we did 6 rounds of one partner doing a lap (without running into the repair fence) and the other doing an exercise: the 6 exercises were: dips, step-ups, LBCs, derkins, squats and dollies.
We made it back to Poca, did 1-2 laps of the bus circle to hit 3 miles and then some Copperhead Squats and a ring of fire. Thanks for reading this far. It’s such a fine line between stupid, and uh…clever.
Hot Tater. El Heisto warmed em up.
Threw Q to Murr. We grabbed coupons. Did a few rounds of exercises under cover of clubhouse area (curls, squats, etc). Futon suggested “bus drivers” an exercise with coupons, which was tough. Run to playground a few times.
Q tossed to Kenny G, channeling his inner Flyboy with exercises based on 100 less your age. LBCs, run to playground for stepups, run back pavilion for Flutters.
Kenny G then took the coupons to the parking lot for several rounds of coupon farmer carry while partner does exercises (burpees, squats, merkins). Switch.
Futon finished things off by lining coupons up for the “coupon plank of doom”. Bear crawls, crab walks, alternating hand walks along coupons. Running down to coupon storage each time.
Andy Dufresne in the rain.
announcements:
Big Herm took us out in prayer.
2 HIM’s rucked their way around The Lumberyard on this dark and wet 70 and sunny morning. Commando is a power punch of wisdom and faith. YHC was tapping into some of his strategies for leadership in the workplace and faith through unsettling times. We are blessed to have such exemplary men right here in New Kent. Looking forward to our next discussion Commando!