It was an all WEAG ruck at Morning Wood! We completed the paved trail, went up and back by the dog park, and looped around near the flag. It was a great trek and excellent conversation………….until we saw Mudslide putting up signs in the parking lot.
Great to see House and Meatball out there battling through injuries. Keep it up fellas.
YHC missed the memo about the clown car to New Kent, as he arrived at Dogpile at 0550 to find nobody around except his 2.0s home from college. With potatoes warming in the oven, here’s what went down.
Warm-a-rama – mosey to the amphitheater for Imperial Walkers, SSHs and Motivators
The Thang – Doublemint takes the potato to the Ha’ Penny Stage. Finding no coupons, except for a small shard, we pivoted to Touch a Tree – Pax 1: coupon shard curls, Pax 2: air squats, Pax: 3 runner (Round 1: 6 trees, Round 2: 4 trees, Round 3: 2 trees).
Spinal Tap takes the potato back to the amphitheater for some Mary: carolina dry docks, flutter kicks, Freddie Mercuries, American hammers.
BTTF !
NMMS – it was great to spend some time in the gloom with the 2.0s; looking forward to a few more before the head back to campus next month.
Dmint
Five gentlemen including an FNG posted on this perfect Friday to end the week right. Because nobody had signed up to Q, YHC took it and off they went.
COP – All IC
SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, Angled Knee Jumps, American Hammers, LBCs
The Thang
Four Corners – Runner runs to next station while PAX members are doing the following exercises: Flutter Kicks, Dips, One legged Lunges, Monkey Humpers. (3 rounds)
Mosey to Jungle Gym. For 10 minutes, see how many rounds you can do of: 5 Pullups, 10 Merkins, 15 Squats
2 Rounds of Tabata
COT: Numberarama, Name-O-Rama, Annoucements, Trout tooks us out.
NMS
Today, a FNG posted at The Creek. He is from Turkistan, has lived in Russia, and is married to a wife from the Ukraine. For now, his F3 nickname will be Mater, but YHC reserves the right to rename him after more research and discussion.
Update: Mater’s nickname was updated to “Bach” after it was revealed that he only listens to classical music. His wife found out about F3 and told him to post this morning. Awesome!
We had a great group today and leading was a pleasure. Have a great day!
Gotta Run!
Phonics
Torn between showing the Summer Tourists the AO namesake vs living up to the lounge mentality, YHC came up with a hybrid option for the 9 men that came out to enjoy the humidity of Twin Team.
Mosey to the bottom of the cul-de-sac with the threat of the hill looming for the standard warm up fare. Move up the hill for the heavy part of the workout – TwinTeam Beast but there’s a catch. Round 1 – 3 exercises at a time: 6 merkins, 6 WWII, 6 Jump Squats run up the hill to various stopping points and make your way back down. Round two, same exercises and stopping points but walking up the hill – Lounge style, in conversation. Stop at the top for some Mary before the mosey down the hill. More stuff at the bottom of the hill and some lounge like stretching and arm circle variations to close out the time.
This workout started very un-lounge like which almost resulted in a immediate reprimand from the Lounge Board of Directors but alterations midway through held off any action. I am still expecting a sternly worded letter from the Lounge and possibly a civil penalty but that remains to be seen.
Thanks to Blue Moon and EF Hutton for joining us at the Lounge – since this AO is only 1 minute further for Blue Moon we might see him again soon.
The Bridge – 7/19 join Whitesnake, Heist and others
Prayers for Doublemint and his family as they go through the last few days with his mother in hospice.
Additional prayers for Wildcat’s son who sustained a broken bone on day 1 of him being alone with the kids. Hopefully they make it through the rest of the weekend without further injury.
On a clear and relatively temperate morning, 15 HIMs made the decision to suffer together rather than be comfortable alone. One PAX member had some family obligations that required them to stay close to home, so never wanting to leave a man behind, YHC took the PAX on a longer than usual mosey to a temporary pop-up AO on said PAX member’s street – Welcome to Futon’s Cafe, boys! Where the workouts are hard and the coffee is always cold!
Warm-a-rama: To celebrate 7/11 Day we did seven exercises, 11 reps each – SSHs, Don Quixotes, Ukranian Soldiers, Hillbilly Walkers, Cherry Pickers, LBCs, and Alabama Prom Dates.
Thang 1: To celebrate the 30th anniversary of the self-titled breakout album by the rock/reggae band 311, we did a modified version of 11s YHC dubbed 311s. Instead of 10 squats > run > 1 merkin, etc. we did three sets of 10 squats at three consecutive mailboxes before running to do a singe set of merkins. YHC found this more difficult than anticipated, but embraced the suck and was grateful for the PAX pushing each other.
Thang 2: Next up was a triple check with some coupons. Curls with 40# sandbags, bent over rows with resistance bands, and the real kicker, farmers carry with two cinder blocks. The Duke, full of youth chutzpah, ran his last farmers carry, which inspired the rest of the PAX to (try to) do the same.
Thang 3: Last was a brick-by-brick shuttle run to kill the remaining time. The PAX split into two groups, separated by approx. 30 feet. Group 2 each had two coupons in front of them. Members of Group 1 did the shuttle run by picking up a coupon at Group 2’s line, returning it to his line, then retrieving the second coupon, returning it to his starting spot. Meanwhile, Group 2 is doing shoulder taps awaiting their turn, and then rotate between the two positions.
We then did numbers and names, including welcoming an out-of-town F3 brother who will be relocating to the area and their FNG nephew who shall henceforth be known as Elevator. Announcements included the Home Grown Half, The Bridge next Saturday, and rucking CSAUP in September. Prayer requests for the continued recovery of Fandango’s son and for Wildcat’s son who recently suffered a facial fracture.
To show his appreciation for the PAX coming to him, Futon served up iced coffee. YHC appreciates the PAX’s flexibility in shifting location and for the opportunity to take the Q.
Two runners and Two ruckers posted on this Thursday to Rutland. Weather as always was perfect. The Ruckers journeyed throughout Rutland and possibly Cool Spring Forest. The Runners took a traditional route through Rutland, Cool Spring Forest, Knollwood, and Cool Spring North.
COT: Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.
NMS
Great having Speakeasy back out this morning. Enjoyed the discussion about the ABC stores as well as legal matters with beer, wine, and alcohol sales from the 1980s until today. It does appear that the cocktails to go law is permanent.
Gotta Run!
Phonics
Monday was a great day to start our week with the stopping of heavy rain, here is what went down.
YHC grabbed this one and we moseyed to the East Entrance of Atlee Highschool for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 armcircles 10small and 5 big, reverso, 10 1 legged Illinois Prom dates, repeato with the other leg. 20 LBC’s, recover.
Mosey to the street and do 11’s from one side of street to the other. start with 10 calf raises on the curb, lunge to other side and 1 merkin…back and fourth 9 CR’s and 2 Merkins repeato to 1 CR and 10 merkins.
5 station triple check. Station 1 – Squats, Station 2 bench dips, station 3 flutter kicks, station 4 step ups and station 5 – run 2 laps around light pole and return as the timer. We rotate until we executed at each station for a set. We did 2 more sets for a triple check.
Mosey back to flag for namerama, numberama and Yardsale took us out in prayer.
Great workout this morning gents and see you in the gloom soon. Cheers….CB!
3 Eastend chick magnets emerged from the gloom for an OTB party in the dark at our usual stomping grounds Pine Fork Park.
Mosey down and through the parking lot to the snack shack for Warmarama!
COP1 – 11’s – Merkins/WWII
Choo Choo takes the Q!
COP2 – 11’s – Donkey Kicks/Hoedowns
COP3 – Walls of Jericho
BTTF with about 2.5 mi of running in the workout!
Numbers(3) & Names
Announcements & Prayer Reqs
Choo Choo took us out in prayer!
Quote of the day
“Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times”.
Numbers were low at Timberwolf this morning, but 3 all stars showed up for a friendly game of knockout….or rather 26 games of knockout. With jr sized basketballs in hand, here’s what went down.
Started off with a suicide run and some light stretching. Its game time! Knockout battles were fierce! We need to question how good of a lawyer Matlock is, based on his superb shooting accuracy. Flyboy continued to battle and never let his foot off the gas. After 26 rounds, 4 wins for Flyboy, 9 wins for Matlock, 13 wins for YHC.
After a short breath catching, the next game was PIG, with exercise penalties for each letter. Matlock was victorious.
Next was 2 rounds of a 3 point contest. 5 shots each, Matlock and YHC split in the win column.
Lastly, was a timed event. Start at the first hoop, make a basket, run to the next hoop make a basket and so on until all 4 hoops were completed.
Time called, numbers, names, PR, announcements, COT. Always an honor to lead you gents!
With different runner in different spaces of training and speed, YHC opted to Q a bro code style run. Goal to be fast or slow depending on your plan for the day. With the speedsters coming back for the 6, on the four mile route laid forth. Down 60, left on mt pisgah, continue onto Westfield, left on Winterfield, continue on to LeGordon, continue onto Charter Colony, left on Woolridge, left to go up mt Midlo and left into the parking lot. (Zoolander would have had a hard time with this route). Doozy sped ahead but kept coming back, Don Draper and Cavity Search followed Draper’s planned 800m reps and kept getting back for the 6 as well. YHC managed to take it easy until deciding to chase Rosie up mt Midlo at the end. Easy is relative given the high humidity.
prayers for Doozy’s M who is on a mission trip and for my HS friend who lost his father and his wife who has been diagnosed with breast cancer.
announcements
-homegrown half is August 16th, route is current under construction, more details forthcoming. There will be a 10k ruck option as well. (Here’s looking at you Try Hard!) potentially a 5k option as well. Come on out and challenge yourself!
-partner ship with the bridge is ongoing. Whitesnake is leading the charge July 19th. See him or slack for meet up details.
NMS
YHC hasn’t been posting as much lately. Plan to get more regular with it. Great mumble chatter today. Word to the wise. Be wary of nipple chafing on runs if your overseas travel involve a lot European lunch beers.