It was the team up that everyone needed………..Birdman and Chaplain uniting for an epic Q at the Crossing. Here is a brief summary for your viewing pleasure.
Mosey laps around the parking lot, then YHC leads warmup consisting of various exercise, all in perfect cadence.
to the field for Exercise One (Birdman)
Partner Up: Runner runs length of field while partner does exercises: WWII Situps, Bobby Hurleys, Merkins. Rotate after each run.
Exercise Two: E.A.G.L.E.S. (Chaplain) Similar to Blimps, but a different acronynm: Elevators, American Hammers, Grow Ruck Situps, Lunges, E2K’s, Side Straddle Hops. Run the length of the field between each exercise.
Mosey to the Wall for Exercise Three (Birdman)
Wall exercises followed by a sprint, then jog back.
Donkey Kicks, Dirty Hook-ups, 2 minute peoples Chair. Ouch
Back to the flag for Exercise Four: Catch Me if You Crab Relay. Everyone crabwalks, one person runs the parking lot, then takes over crabwalks. Rinse and repeat.
Knocked out a couple arm circles, Moroccan Night Clubs, and Raise the Roofs until time was called.
Final Thoughts: Enjoyed teaming up with Birdman and paying homage with the Eagles themed exercise. I guess it is not surprising that the younger PAX had never heard of the diminutive Duke villain. Magnum P.I. continues to kill it!
Category: Richmond, VA
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Who The F Is Bobby Hurley??
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Christmas in July
15 grown-boys ran around a field this morning and got after it! If the PAX had their way, the title of today’s workout would have had something to do with “Diddy.” But it’s not, so here’s what went down!
Moseyed around the neighborhood and found a sweet spot to stretch out. Gave the mission, stretched and got into it.
COP #1 – ”12 Days of Christmas-style” circuit
1 – Run the length of the field and back
2 – Burpees
3 – Lt. Dan’s
4 – Merkins
5- CDD
6 – Bobby Hurley’s
7 Crabcakes
8 – SSH
9 – Steve Earle
10 – Up downs
COP #2 – Parking lot crawls with partner
Bear Crawl to center and crawl Bear back
Crab Walk to center and back
Lunge to center and back
ANNOUNCEMENTS
- July 4th convergence
- F3 is THE BEST!
PRAYERS/WINS
- PRAYER – Mr. Brady’s daughter
- PRAYER/WIN – YHC headed to TN next week for youth group church event.
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Bro-code!
Seven of the best buds around! Thanks for joining me this morning.
Warmarama: Mosey to the amphitheater stage. SSH, DQ, Imperial Walkers, CH Squats, Helicopters, Arm Circles, Merkins, LBC, Alabama Prom Dates, Heals to Heaven.
The Thang: Bro-code
Mosey over to the Triangle
Round 1: Lunge to the starting point, Run to the bottom, 20 SSH, Bernie Back.
Round 2: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, Run back.
Round 3: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, 10 Jump Squats, Bernie Back.Mosey to the 1st street light.
1st light pole: 1 burpee, run it back
2nd light pole: 2 burpees, run it back
3rd light pole: 3 burpees, run it back
4th light pole: 4 burpees, run it back
5th light pole: 5 burpees, Hold IT!!
4th light pole: 4 burpees
3rd light pole: 3 burpees
2nd light pole: 2 burpees
1st light pole: 1 burpeeMosey back to the amphitheater.
Pick a Wall:
20 Dips
10 Merkins
20 Dips
10 Merkins
20 DipsBTTF without doing a single Ab exercise (according to Bodos).
Numberama: Namerama:YHC took us out
Announcements:
Friday – 7am Atlee High School – 4th of July Convergence. Lets go!!!! -
Wet Red Loop
6 Ruckers battled rain, mud, spider webs, and the gritty streets of Bon Air this morning. It was YHC’s first time Qing at Ruckhenge – what could go wrong?
The route consisted of a loop through the neighborhood across Huguenot road. We ventured into Laurus Park and completed the Red Trail loop. Back into downtown Bon Air for some added mileage, then arriving at Einstein Bagels at exactly 6am. Overall, an excellent way to start the day!
I had to bounce prior to the book discussion – but I am sure the fellas were digging deep into the Byzantine experience. -
Solo Salisbury
Did MOT move? Worse yet, cancelled? Hopefully not but as YHC returned from vacation to a desolate start, the darker thoughts emerged. Off we go….Salisbury for some tree cover from the light rain. 4 miles and done.
-Singer
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Short Pump Orbital
7 warriors braved the morning dew and embarked on a 3.7 mile journey which took us through the enchanted forest to soak city and the short pump orbital. The temperature was 70 and sunny and it went something like this-
Mosey to the cement pad-
Warm-a-Rama
20 side straddle hops
10 helicopters
Dead man hang
10 merkins
20 LBCs
Mosey through the enchanted forest
Orbital loop-
10 merkins take a lap
Rinse and repeat with variations of merkins equaling 100 total merkins for the day
( squat for 6)
50 air press and an orbital
50 more air press and an orbital
25 LBCs and a lap x 4
Long mosey home around softball field- car shopping at Nissan and past the cement pad back to the school!
Thanks for letting me host
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Arms, Legs & Abs
Four noble warriors greeted the muggy and wet gloom of First Watch in order to attack the hump day. Here is how it went down:
- COP
- SSH
- IW
- DQ
- Helicopters
- Arm circles
- DMH
- Merkins
- FM
- APD
- 5 covered stops with 20/40/60 reps of an exercise
- 100 HRM
- 200 squats
- 300 LBC
- 3 exercise, repeat 4x
- Wall sit with rotation of 15 air presses, milkers, Muhamed Ali’s and jazzercise
- 80 total leg lifts
- 40 total Mike Tysons
- Mosey back to the parking lot for COT with YHC taking us out
Great start to the day as the PAX worked on all parts of the body – arms, abs, and legs. We stayed relatively dry but worked up one helluva sweat.
Prayers up for Senor Frog’s father-in-law as he gets cancer treatments.
Convergence on Friday at 7 am at Atlee HS.
God is good all of the time!
Attila
- COP
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We’re Not Going to Take It!
Welcome to F3. There were 8 PAX that joined today.
COP
We moseyed over to the basketball courts. We then went into a squat position as I went over the mission statement, 5 core principles, credo, and disclaimer. Between each we did five jungle boy squats.
Guess who? We then did 10 burpees for a PAX that showed up late. We then did the Ring of fire plank and merkins. We got up to 6 Merkins.- The Thang:
4-rounds of exercise split into two segments: - Round 1: 30-seconds per exercised
- Round 2: 60-seconds per exercise
- Round 3: 120-seconds per exercise
- Round 4: 30-seconds per exercise
The exercises were:
- line sprints (back-and-forth)
- Burpees
- V-Ups
- Jungle Boy Squats
Then we went to the wall and did 11s. Balls to the wall Australian Mountain Climbers and LBCs. We only got ½ through before the Q called it and we moseyed back to the flag. There we did Merkin Jacks and Charlie’s Angels until 6:15.
COT: Numberarama, Name-O-Rama, Announcements, The Q Twisted Sister took us out.
We’re right, yeah! We’re free, yeah! We’ll fight, yeah! You’ll see, yeah! Oh we’re not going to take it,. No, we ain’t going to take it. Oh, we’re not going to take it anymore!
Twisted Sister
NMS by Phonics
It was quite awesome having Twisted Sister from F3 Rubicon lead the bootcamp this perfect Monday morning at DaVille. Twisted Sister smoked us all. Well done! Forever, those who were there will remember fitness test on the tennis court, the Merkin Jacks, the Jungle Boy Squats, and a LIFO member tracking the PAX by automobile.
Thank you Twisted Sister for leading us today.
Announcements:
July 4 Convergence at DaVille – 7 AM
- The Thang:
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Ruck and Walk
3 respectful guys rucked and walked around Atlee High School and part of Honey Meadows for 45 minutes. Corned Beef led the way. We followed some paths in Honey Meadows but mostly stayed on the roads and sidewalks. Lots of talking with Phonics and Corned Beef. Everyone is excited to host the convergence on the 4th of July. Numberama, Namarama. Phonics took us out.
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Sunny and 70 actually
Can’t start without a good mosey around the parking lot. Being warmed up from the pull up session we went right for the cindies. Rifle carry from the shed to the cow pasture fence.
11s over the fence with thrusters and burpees. This proved to be the right call, although it took longer than expected. Don’t forget the abs with some double clutch WW2s and WW3s. We still had to get cindies back to the shed. The 3 of us alternated with bear crawl, farmers carry, and lunge walk. This left us enough time for a ab ring of fire on the yoga mat.