Category: Richmond, VA

  • Foxes Survive!

    Six faithful and one FRNG (Friday Run New Guy) posted on a balmy January morning in the RVA.   Actual temperature was 40 degrees, but because we have become accustomed to lower temps, it seemed like it was a little too hot out for a run!

    The Thang:

    Pax run to corner of Commonwealth and Grove.  Foxes (Bleeder, Swirly, and Lugnut) take a left onto Grove.  Chasers (TYA, Fudd, The Scream, and Brain Tumor) take a right onto Grove.  Chasers run to corner of Hamilton and Grove and turn back….and the chase begins.  All run to the corner of Grove and Three Chopt, turn back, run to corner of Westmoreland and Grove, then one lap around the school and finish up at the shovel flag.

    The Moleskin:

    Fudd, our Friday Run New Guy, was looking forward to the Fox chase.  He was really disappointed when he found out that Swirly, Bleeder and Lugnut were the foxes.  He thought we would have some young coeds from either VCU or UR as the foxes that we would be chasing.   Oops, sorry for the misunderstanding Fudd… maybe next time we will try to get a group more worthy of the “fox” term.

    The foxes won the day today.  A very impressive performance!!!  They improved their per mile pace by nearly a minute and a half over two weeks ago.  This made it very difficult for the chasers to catch the foxes…. in the end, despite Fudd’s best kick, none of the foxes were caught.   Maybe next time….

    Lots of mumblechatter during the runs now.   PAX is getting much fitter week by week.  Great work men.

    Announcements

    Saturday “Dogpile” workout at 6 am at Dogwood Dell

    Saturday “GridIRon” workout at 7am at Pouncey Tract Park

    Tuesday #notoll at Hugenot park 530 am

    Thursday 45 Minutes of Mary 530am at Mary Munford

    Friday RAMM, 530am at Mary Munford

    Hard commits for the Rugged Maniac to Johnsonville.  Also, send your emergency contact information to Johnsonville.

     

  • “BeastMode” Waxing Nostalgic

    Aye!

    16 Faithful and one FNG posted at #45MOM to enjoy a crisp and refreshing Gloom mixed with a little bit of pain and glorious suffering.  The PAX was strong!

    The Thang:

    Mosey to the center of the soccer field that borders Cary for a warm-up COP:

    SSH x 20, Windmills x 20, Slow Deep Squat x 15, Merkins x 15, LBC x 20, all in cadence.  Mosey to the Chin-up station to begin the “Toga Circuit.”

    The circuit consists of 4 teams at 4 stations: chin-ups x10, pull-ups x10, dips x10, Derkins x10.  Each team runs to next station once exercise is completed.  Repeat x 3.

    Mosey back to soccer field for “The Beast.”  Merkins x 36, Deep Squats x 36, Lunges x 36 (18 each leg), LBC x 36

    1 full Suicide sprint on soccer field, then run back to shovel flag for COT.

    Moleskin:

    Welcome, FNG Viral!  We hope that you enjoyed the AO and look forward to seeing you back again, and again, and again.  Much like Swirly, who continues to earn the Gold Star for attendance since his first post.  YHC was in a nostalgic state of mind as he planned the workout, longing to challenge the PAX with a “ProBowl” highlight reel of proven past workouts.  The day started with a spirited pre-post smacktalk session about the Super Bowl.  The PAX has a loud (albeit very, very small) representation committed to the Patriots.  The anti-Pats are quite verbose as well, which set a perfect stage for all to get into “Beast Mode”(partially named for Wilson’s favorite NFL player).

    The topic of nicknames came up a few times, and there are several classics that live in infamy and/or the #fartsack (#Stifler’sMom, #InaBox).  YHC and TYA determined that while we love them, the #M just don’t understand the significance of a good nickname.

     

    Toga was particularly energized this morning.  Maybe it was the fresh air or the use of his Circuit namesake.  Maybe it was the inability of the QIC to properly administer the Beast (x 42 Merkins?), and maybe it actually wasn’t Toga at all, but some other #PAX member named #TheHeckler from a distant, yet unheard of F3 Nomad region that likes to run fast with Wilson and blast out pull-ups.  It was pretty dark out there in the gloom, after all.  We’ll borrow Donor Kebab’s baby Bjorn and saddle him with Conspiracy next time.

    I enjoyed leading you today, men.  I’m looking forward to a 4-mile ride in a grocery cart powered by #BleederRacing tomorrow at RAMM.  See you in the Gloom.

    –  Brain Tumor

    Announcements:

    RAMM: 5:30am tomorrow morning                                                                                                         Dogpile: 6am Saturday                                                                                                               GridIron: 7am Saturday

    –  Get commitments to Johnsonville re: Rugged Maniac (May 2) by Saturday                                       –   Group leaving this Sunday morning @ 5am sharp from Daily Grind to hike “The Priest.”  Contact       Johnsonville.  Will be back in time for Super Bowl.                                                                             –  Hardywood 4Miler on April 26.  Register under “F3 Richmond” if interested.

     

     

     

     

  • F3 Richmond – Snowmageddon 2015

    F3 Richmond - Snowmageddon 2015

    14 Faithful braved the slick streets of the Southside of the River James to congregate at #NoToll, eager for a wintry beatdown full of gloom and pain.

    Brief mosey to COP
    49 SSH in honor of Super Bowl XLIX
    26 LBC in honor of Super Bowl XXVI (Redskins last Super Bowl victory, sorry Wilson)
    11 Imperial Walkers in honor of 11 of 12 deflated balls
    15 Merkins

    Mosey to woodshed after half lap around parking lot
    Triple Check
    Split into teams of 3
    1 people’s chair with arms up and parallel to ground
    1 plank or merkin down position
    1 large lap around parking lot
    Repeat full cycle 3 times

    Plank-o-rama

    Line up at Soccer Field for Blimps, down and back as a group
    5 burpees, 10 lunges each leg, 15 merkins, 20 Imperial Walkers, 25 Bear Crawl strides
    Restrictor Plate: if you finish early, run back to last guy to finish as a group

    Mosey to other soccer field
    Tabattas
    Dips
    Imperial Squat Walkers

    Half lap around other soccer field
    Sprint width of other soccer field

    Mosey to cars for COT

    Moleskin:
    Accumulation was close to 0.5-1 inch during the beatdown. Road conditions were definitely worse on the way home, and Chesterfield County closed schools on the drive home.

    YHC thought of the Super Bowl trivia as we were circling up for the initial COP and ran out of creative trivial numbers for the 15 Merkins. Humble apologies.

    Bleeder or Toga got into the spirit of the falling snow and used a shopping cart as a bob sled during the triple check. YHC missed how that started so someone can fill in please.

    YHC heard no references to Wilson’s wife this morning. Shame on the PAX.

    Swirly has perfect F3 Richmond attendance since his first posting.

    YHC cannot look at TYA while Q’ing SSH’s. Classic form.

    Announcements:
    Normal workouts as usual this week.

    We will be fielding a team for the Rugged Maniac 5k to be held at the Virginia Motorsports Park in Petersburg, VA on 5/2/2015. In order for this to work, we need hard commitments by Saturday. Jan. 31. contact Johnsonville.

    In order to begin preparing for The F3Richmond Four State Challenge in June, we plan on hiking a section of the AT this Sunday called “The Priest.” The hike will be around 11 mi. The first 4 mi. will be an uphill climb. After that, it is mostly flat or downhill. We will check out a great lookout called “Spyrock.” If you want to hike The Priest with us, please meet on Sunday at the Daily Grind side parking lot ready to depart by 5a sharp. The drive is about 2 hours. We should get home by 2:30pm, leaving plenty of time to get ready for the Superbowl. contact Johnsonville.

  • Monkey Blimps

    bad monkey

    10 Faithful posted for a wet, extra gloomy Saturday morning in strip mall nation…and welcomed 2 belated Faithful who double dipped at DogPile (DD).

    Lug Nut on Q

    Slaughtor Starter – everyone must do before beginning
    10 burpees

    Mosey to the bus loop circle

    COP
    20x SSH
    21x lbc
    20x imperial walkers
    20x don quixotes

    mosey to back baseball field

    Escelator Pusharama – baseball field backstop
    10 x merkins
    lap around the infield

    20 x merkins
    lap around infield

    30 x merkins
    lap around infield
    plank

    mosey to softball field backstop

    Escelator Cruncharama – softball field backstop

    30 x lbc
    lap around the infield

    40 x lbc
    lap around infield

    50 x lbc
    lap around infield

    60 x lbc
    lap around infield

    Bonus 70 x lbc
    plank

    mosey to front of school

    Ascending Curb Crawl

    Bear Crawl to opposite curb 1 derkin
    BC to opposite curb 2 derkins
    and so on to 13

    mosey to bottom of hill at track

    Triple Nickle

    Run uphill 5x Monkey Humpers (ankle grab squat)
    Run downhill 5x squat jumps
    plank

    mosey up to the track

    Sprints

    100 yd Sprint x 3
    250m for sprinters
    150m for power runners

    Q to Döner Kebab

    Mosey to Bus Lane and line up at sign.

    Blimps to island, moving forward as a group at a snail’s pace
    5 burpees (hop forward for squat jump), 10 lunges each leg, 15 merkins, 20 imperial walkers, 25 bear crawl strides
    (~150 yards took 2.5 cycles)

    Mosey to drop-off line parking for 4MOM
    X’s & O’s
    Flutter Kicks
    Rosalitas

    Mosey back to shovel flag

    Moleskin

    A damp morning greeted the PAX and Johnsonville took full advantage of the opportunity to return to first grade. Not a water pond was missed as he splashed his way through the morning.

    Johsonville continued to impress by disregarding the Q’s instuction’s and taking an extra lap after DK’s 60 lbc’s. The PAX enjoyed a bonus 70 lbc’s afterwards.
    YHC believe J’ville was enjoying his speedy lbc/run combo in an effort to show off for the ladies. Wait there were no ladies?

    Iron was attempting to motivate a fartsacking and still gloveless Flintstone mentioned there’s a woman’s group that might be a better fit. Flintstone’s retort was a little less than F3 worthy. We hope to see you soon Flintstone!

    Impressive speed continues to come from the legs of Wilson & Conspiracy. We may need to do a post race tech on their shoes next time. Nice job!

    Iron was especially disappointed that we weren’t closer to the road when we did the monkey humpers.

    Impressive attendance this morning considering YHC drove through driving rain and snow on the way.

  • Deck of Pain – 7-Card Stud

    http://upload.wikimedia.org/wikipedia/commons/5/58/Poker-Seven-Card-Stud.jpg

     

     

     

     

    Aye!  Four PAX gathered at #dogpile for what was potentially miserable weather (34 and rain), but it ended up holding out.  YHC did all that he possibly could to keep the PAX dry, and succeeded….until the unseen puddle on the stairs of the Dell.  Today’s focus was more on cardio than any particular muscle group, but considering that the Deck of Pain was in play, the burn depended on the draw.  Total mileage was about 3.0 miles.  So, with the shovel flag firmly planted, we headed out for the workout.

    THANG:

    Mosey over to the front of the Carillon:
    25 x SSH
    20 x Windmills

    Mosey down to the Pump House park.
    30 x dips w/ partner – but the first challenge was getting up to the railing.

    Mosey over to the old paved trail, and up to the circle, then the pull-up bars
    Max + 5 supported pull-ups
    Max + 5 supported chin-ups
    Max + 5 supported commandos

    Mosey over to the stage of the Dell.  And out comes the Deck of Pain.
    In partners, each team drew a card.  They had to complete 50 reps of the exercise as a team, then run out of the Dell and around the circle (about .20mi with a nice uphill).  Come back, and draw your next card.  7-card stud = 7 rounds, no breaks.
    2 – Merkins
    3 – Derkins
    4 – Dive Bombers
    5 – Up-Up-Down-Down (Plank to Push-ups)
    6 – Atomic Sit-ups
    7 – Ankle Reachers
    8 – Power Lunges
    9 – Freddie Mercury
    10 – Whoops, forgot this one….did LBCs
    J – Squat Thrusts
    Q – Squat Jumps
    K – Burpees
    A – Choice!
    Joker – Select any exercise for another team and draw again.

    Mosey on back to the shovel flag for the COT.

    MOLESKIN:

    Swirly and Brain Tumor won the hand with a straight.  Conspiracy and Fudd came up with 2-pair.

    Brain Tumor came close to a flying EH this morning when he saw a non-PAX sitting in the car at the AO.  Turns out he was waiting for one of those paid workout groups.  The joke’s on him.

    TClaps to Swirly for hitting every workout this week.  He’s working hard and it shows.  Heck of a job today on those hills.

    Fudd was looking forward to a workout with Toga this morning, but apparently the tug of the fartsack was pretty strong this morning.  Rumor has it that Toga was “up late last night.”  We’re awaiting a better explanation.

    Toga wasn’t the only one missing.  Cousteau must be lost at sea.  Two weeks in a row without a post from him after confirmations the prior days.

    The PAX was looking mighty strong as we continue to explore the new AO.  Lots of possibilities!

  • The Artful Run

    4 MEN posted this am for the Weekly Run.

    THE THANG

    Run around Mary Munford (RAMM) to Grove Ave, turn left, Run to Three Chopt, and Run back to Shovel Flag on Grove, the Regular route.

    COT

    Moleskin

    Running the Regular route seemed longer than normal to YHC.  Toga appeared to have extra energy this morning,  as we passed a runner on the return to the SF, Toga exclaimed,( COME WORKOUT WITH US 5:30 ON THURSDAYS AT MARY MUNFORD) a super flying headlock!  At that point in the run(actually the entire run) Swirly and YHC were focused on just breathing and running.  Clearly a long run for Swirly and YHC, but a short run for Toga.  The Scream was trying to ask five word questions to keep his breath and let Toga conversationalize(not sure that’s a word, but it should be: when a weaker runner is trying to engage the stronger runner in elaborate answers to short questions) the run.

    When YHC arrived at the AO,  I pulled in behind a car that had “PAUL 5” on the Plate,  I thought to myself, “TYA doesn’t have personalized plates.”  then Swirly got out of the car and explained that his car was in the shop.  Swirly, if you keep your attendance up at this pace, you won’t need a car, you will be able to run everywhere!

    Before the run began the Scream was informing us that his F3 art creation was still in the mental phase.  His normal job of teaching art was consuming most of his time and getting in the way of creating art for F3;  He asked the PAX today if we had any inspiring ideas.  Toga had been racking his brain for the Best Symbol of RVA,  while YHC starting running through ideas;  River city, Capitol city, RVA etc;  which Toga pointed out are hard to symbolize.  Toga said that Monument Ave would be a good symbol; but he wasn’t sure how to capture that in an image,  YHC suggested “perhaps the Monuments might work.”  Not sure anyone appreciates my artistic or creative ability /or perhaps the lack thereof.

    As we were coming back there was a group of men and women working out in our AO,  Toga was wondering if this was one of the radical factions of the former Navy Seal Team units that went Rogue a few years ago.  Further investigation will be needed,  but with the weather Sunny and 70, more groups are sure to emerge for more opportunities for #EH -ing.

    Post Workout,  YHC ran into Snowden, who looked somewhat deflated, He’s been focused on more Skiing and less on F3,  I am certain he will return once Ski season wraps up, and he’ll become a Kotter.

    I got a small preview of LugNut’s workout at Gridiron tomorrow,  I think there will be some form of Racing involved.  Can you check air pressure in a Nike Air or take a little wedge out to help me turn better?

    Next Workouts

    DogPile 0600 tomorrow 1-24

    Gridiron 0700 tomorrow 1-24

    noToll 0530 Tuesday 1-27

    45 Minutes of Mary 0530 1-29

     

     

     

     

  • Heart ache by the hundreds

    17 strong and brave faithful posted for 45 Minutes of Mary this morning.  The Gloom was in its full glory this morning, with ample fog to please all.  Approximate visibility 100 yards.  Weather in Q’s mind: 70 degrees and sunny!

    The Thang:

    Mosey to tree line at corner of Cary and Commonwealth, disclaimer, COP.  25x mountain climbers, 25x windmills, 30x little baby crunches, 20x Merkins (Note, no side straddle hops done as warm up — maybe the first time they were not done at the initial COP in F3 history?)

    Mosey to corner of tennis courts and 1/4 mile gravel track.  One K, Five K:  pair up, first pax runs 1/4 mile, second starts on set of exercises.  Exercises are 100 squat jacks, 200 merkins, 300 lbc, 400 flutter kicks, done in order (total of 1,000 reps per team).  When first pax returns, switch.  Each PAX did 5 or six laps (team total about a 5K).

    6 Minutes of Mary, dealers choice.  Flutter kicks x 30, Rosalita’s x 25, LBC x 30, Superman x 2

    COT and out into the day

    Moleskin

    The benevolent Q provided music during the exercise portion of the 1K 5K.  Music selection was a hit.  Shakira, Eminem, and the ever popular Grand Master Flash and the Furious Five.  TYA knows every word of the 5 minute plus original rap song The Message (Its like a jungle sometimes, it makes me wonder how I keep from going under)  Music during the 6MOM was not so helpful.  Trying to do exercises in cadence while music is playing is nearly impossible.

    Johnsonville attempted a flying EH at the beginning of the workout.  The EH was not immediately successful.  Maybe a soft commit for next time JVille?

    Several of the tandems finished the 1,000 exercises in the 1k, 5K.  Again, the benevolent Q showed up and allowed the teams that finished early to work their way back down the exercises.  Not sure, but I think the team of Johnsonville and Fudd made it all the way up and all the way back down (1,700 reps).  Great work by all, given that we had no breaks for a majority of our workout.

    Several deflation jokes made at the beginning of the workout.  Patriots fans TYA and Pucker absorbed the ribbing.  We could have used some additional moral support from Wedding Singer.

    The PAX continues to get stronger and stronger.  Cannot wait to see our progress after 6 months…one year.  Pleasure to be given the opportunity to lead the group this morning!

     

     

  • The DirtyMacDeuce Draws Crowds to #Notoll

    MacDeuceFifteen of the Faithful and one FNG (Flintstone) posted bright and early on a chilly midwinter morning at Huguenot Park.  Lugnut planted a shovel flag near the basketball court, and Jville took Q.

    THE THANG:

    Mosey near entrance of park.  Quick Disclaimer.

    50x SSH
    30x Hillibillies
    15x Merkins
    30x LBC

    Double Applesause back to soccer field near lighted parking area for a DIRTY MACDEUCE along these lines:

    12x mountain climbers
    12x werkins
    12x jump squats

    Bear crawl then sprint to back corner of soccer fields.

    12x Lt. Dan
    12x Peter Parker
    12x thrusts

    Crab walk then sprint to other back corner of soccer fields.

    12x merkins
    12x Wilson’s wife (OYO)
    12x burpees

    Bear crawl then sprint to front of soccer fields.
    Planks, then mosey to bleachers.

    12x dips on bleachers (single count)
    12x derkins on bleachers
    12x step-ups on bleachers (OYO)

    COP

    20x bicycles
    20x dolleys
    30x LBCs
    20x rosalitas

    Mosey to SF
    COT

    THE MOLESKIN:

    The morning was cold and wet, and the soccer fields were covered with a frozen crust, beneath which was a squishy layer of frigid mud.  FNG Flinstone learned the importance of bringing gloves to midwinter F3 workouts.  We directed him to the nearest hospital for treatment, and the doctors think they can save most of his fingers.  Welcome to F3, Flinstone!

    The smack talk at @F3Richmond has reached nearly epidemic proportions, even without the meister of smack talk, Conspiracy.  For example, during the garden-variety disclaimer, nearly all agreed that Johnsonville is NOT a professional trainer. Jville then took to dealing out extreme Hillbillies in case there was any doubt remaining about his professional credentials.  Later, when Jville was asked to demonstrate the thurst, Toga advised the PAX not to do it like Jville, but to actually bend one’s legs at least a little.

    Swirley deserves a call out for appearing at his fourth F3 workout in the 5 days since he first posted to #45MOM as a doe-eyed FNG.  Way to #redpill Swirley! Show us how it’s done!

    WISDOM:

    “If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.”  — C. S. Lewis

    — Johnsonville

    @F3Richmond Events to Look Forward to:
    1800 Wednesday — Progressive pub crawl
    0530 Thursday — #45MOM
    0530 Friday — #RAMM
    0600 Saturday — #Dogpile
    0700 Saturday — #Gridiron

     

     

  • Get them to the Greek

    11 posted for the first official #DogPile workout, and fun was had by all.  Here’s how it went:

    THANG:

    Warm-up : Split jumps/Ball Dippers, Clerkins, Mtn Climbers, Sprinters, Don Quixotes

    Mosey to valley behind amphitheater for the new  Burt Reynold series of 10-4s

    1. Bear Crawl up hill then do 10 merkins, repeat 4x
    2. Mosey to amphitheater, run up steps then do 10 burpees, repeat 4x
    3. Mosey to Carillon, run steps and and do 10 sit-ups, repeat 4x
    4. Mosey to bars behind the Carillon for 10 pull-ups and 10 sprinters, repeat 3x, then 10 dips followed by 10 sprinters

    Mosey to lawn in front of the Carillon

    1. 1 arc loader
    2. 1 reverse arc loader (sprint first half then lunges)
    3. Football drills (mtn climbers with rolls on command)

    Mosey to COT

    Moleskin:  YHC likes this AO, A LOT!  It’s got a lot to offer, and we’re going to have some fun here.  There is also a well known fact that Burt Reynolds is the greatest living actor.  His stature led me to this idea for a fun little workout series.  Let the joking begin…

    It should be noted that I have witnessed Chum Bucket be on time for 3 workouts this week.  That is a record, and it could be a sign of the coming apocalypse.  Conspiracy decided to fill in with his standard #LIFO but then proceeded to smoke everyone #steroids.  We also welcomed Fudd back to the ranks (Kotter and LIFO), and YHC expects to see more of him in the PAX.

    Lastly, the SEAL Team Workout crew was getting ready to start their workout as we were circling up for the COT.  We gave an enthusiastic “good morning,” and several noted the looks we were getting from that workout’s founder.  It may be the only time we’ll be able to say that we made a former SEAL a bit nervous.

  • Q had a vision…………..

     

    When: 1/17/15

    QIC: Wilson

    The PAX: Johnsonville, Conspiracy, Doner Kebab, Trophy (FNG), Iron (FNG), Lugnut, Chum Bucket, Earthworm, Loose Goose, Wilson.

    Ten made an appearance at the #Gridiron workout! With two in BEAST mode! Well done by Conspiracy & Chum for making it to TWO workouts! TWO FNG’s braved the relatively early/chilly morning for their first work out. Welcome Trophy & Iron!

    The Thang:

    Normal greeting and anticipation around the flag.

    Mosey to track. Q wanted two laps, but PAX was lagging! Only ¾ lap! The first diversion from the Wenkie!

    Circle Up – Disclaimer – Cause we had TWO FNG’s.

    30 Goofballs – NEW to the PAX. Look it up on F3. We looked silly!

    30 Mountain Climbers

    30 SSH

    30 Deep Squats

    20 Mekans

    20 Airplanes – *NEW* exercise from Wilson’s Wife via Iron’s wife. Way to contribute out of the gate Iron!

    Mosey to Pull Up Bars & partner up

    Overhand Pull-ups (assisted) – As many as you can

    Wilson’s Wife – As many as you can

    Underhand Pull-ups (assisted) – as many as you can

    Merkans……added for fun!

    Mosey to the wall.

    Triple Play – Started w/odd number of PAX – So Q got all confused, Goose strained him out!

    Peoples chair w/arms up

    Merkin

    Run to cones – Lugnut & Iron appear to be competitive………maybe!

    Plank – Southern Gentleman & Yankee Aggressor

    Mosey back to field

    20 LBC’s

    30 Flutter Kicks

    15 Leg Raises w/ partner – add some resistance

    20 Rosalita’s

    Fireman’s Carry 50 yards

    Wheel Barrow 50 yards – This is where it ALL fell apart – read below!

    Burpee’s sets of 10 – goal line, 50 & goal line.

    Sprint back

    Mosey to bleachers

    Cibatta – Dips (Many thanks to Johnsonville for receiving delegation and being time keeper – even tho we would still be there if not for goose! Wilson really needs a watch!

    Moleskin

    The Q woke up with a very specific laid out plan! (very reliant on the weinke) Started that way and as Earthworm stated later he had the Q energy. Extra spring in the step! Started with something fun and started to warm up!

    PAX did AWESOME during Pull Ups & Shoulder Press (Wilson’s Wife) – gonna be summer before we know it. Gotta work the summer muscles!

    Triple Play is when Q started to break down…..damn odd number of PAX! So instead of three of each three exercise in groups of 3, it was groups of 4. NO LONGER triple play. Then add Chum & Conspiracy and BOOM, Q just about lost it!

    After the ab section of Q’s perfectly thought out workout, Fireman’s carry was up. Yeah, apparently piggy back ride is NOT a Fireman’s Carry according to Chum. I will defer to how it was rolled out to me! Could be as big as “what is a REAL burpee! Never know! The second half of the 100 yards was the wheelbarrow! Simple, right? EVERYONE knows the wheelbarrow! NOT! Conspiracy and Q finish ready to sprint back and what do we see……bear crawl, piggy back rides, walking, running.

    Has the world just ended? Q was frustrated…………..and SMOKED. So we did it again………….SAME thing. Oh well…..I had Conspiracy next to me. He would buy into my punishment right? You bet! BURPEES and SPRINTING! Thanks to GOOSE for keeping Wilson in check and calling out my sprint was really NOT a sprint!

    Q had discussion with FNG Trophy after about all the chatter during the end of the workout and he said “not me!”

    Looks like Wilson’s next Q will be a cardio beat down! Back to the drawing board! Are Countdowns a thing of the past………..no rest!

    Great job by the ENTIRE PAX and looking forward to Tuesday at #notoll! And again, welcome Iron & Trophy. Look forward to seeing you both!