It was one fine morning in the gloom at Rockwood Park, and YHC wasn’t the only one out enjoying it. Just as I was getting back, from some pull ups, Chaplain and Touchdown were pulling in. Touchdown headed for the basketball court, and Chaplain and I hit the trails. Conversation was plentiful. It’s always good to catch up with Chaplain. Mudslide was getting some laps in as well. Morning Wood once again is full of options.
Category: Richmond, VA
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Full Tour of Rockwood
2 Premature Accelerators, got some easy miles in at Rockwood Park. Boberry had to be at work early, but that didn’t stop him from lacing them up this morning. We hit the paved trails, and also hit some unpaved ones too. Great conversation as always!
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Keeping the Peace for all Pickleballers
On the eve of Easter, 11 of our finest mature gentlemen converged on an Easter themed workout. We noticed two unmarked cars and a marked car gracing us with their presence. Was it for us? No it was for the following Pickleball tournament.
COP: More jumping than usual. Inivisible jump ropes, SSHs, HRMs, MCs, DQs, FMs. Mosey to field.
E1: Partner 1 broad jump burpees, other partner runs most of the way down the field and back. Switch until both reach the destination.
E2: Partner 1 bear crawls, Partner 2 bunny hops switch at 25 yards at 50 yards do lunges until the end.
E3: Wheelbarrows switch at 25 yards, run the last 50 yards.
E4: Dora with 100 merkins, 200 WWIIs, 300 jump squats. Mosey to back of school.
The main event. The Easter egg hunt while crabwalking. This took a lot less time that I anticipated. Tater came out as the winner with 9 eggs. Free coffee for him. Mosey to chin up bars.
10 chin ups 20 dips, 8 chin ups, 20 dips, 6 chin ups, 20 dips, 4 chin ups, 20 dips, 2 chin ups, 20 dips. Mosey to home base.
Triple check with wall sits, flutter kicks and run around most of the parking lot.
Ended with a few ab exercises and stretching.
Don’t forget the CSAUP in early May. See slack for details. Also, Whitesnake’s Pixies tribute band, Here comes your Band will be at the Canal Club tonight. Prayers for Fudd’s family, Roger Roger and me. I am doing pretty well though. Good job White Deer with your attempt to recruit a police officer to join F3, even while we were doing APDs. Thanks for letting me lead.
Fireman Ed – let’s see how bad the Jets mess up the draft this Thursday!
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Making Sure The Men Don’t Get Soft
It was a calm but breezy morning as 6 beauty’s emerged with the rising sun for a Beaver Milestone/Easter Weekend Beatdown. It really wasn’t as bad as I thought it would be, If the others agree than either were improving or I went too easy on the men.
Mosey to center field for a gentle Warmarama!
- Deadman Hang
- Frog Squat
- Reach for the Sky!
- Arm Circles
- Don Q’s
- The Wives & Runner Stretches
- Touch the Toes & Butterfly
- Mosey BTTFs
Disclaimer + The Thang!
100 yards MoT – 25 reps/25 yards. Bro Code, SSH or Plank for the 6. Mosey back 100 yards to start for following round.
- Burpee Broad Jumps – WWII
- Mario – Fox Holes
- Bear Crawl – Freddie’s 2 ct
- Log Rifle Carry (squat toss)- H2H
- Lunge – LBC’s
- Murder Bunnies – Penguins 2 ct- Curl your Coupon back to the starting line.
Unfortunately, we ran out of time for the remainder of 12 rounds. To Be Continued…. Anybody ever have a Q that runs 2 workouts long?
In total we got 600 ab reps, 100+ Merkins, 600 yards of MoT, 600 yards of Mosey.
I hope y’all enjoyed the beatdown as much as I did, I love doing this F3 thang with you men!
CoT – Numberama: 6 & Namerama! Prayer Reqs and Announcements – Prayers for Wildcat. CSAUP coming up quickly. YHC closed us out in prayer.
Have a great Easter weekend with your Friends and Family!
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“Do your best, forget the rest” Tony Horton
An Easter Saturday Eleven made their way out to Rockwood Park for the latest edition of Rocknroll. It was truly a beautiful morning, and actually really close to 70 and sunny. Here’s what happened according to the Carolina Squatter in the parking lot.
Mosey to the single basketball court for the standard warmarama
Suicides
Walking Lunges to Quarter, Half, 3 Quarter, Full, 1 Burpee at each line then Bernie back.Marching Ukrainian Soldiers, Bernie back
2 Burpees at each lineMarching Imperial Walkers, Bernie back
3 Burpees at each lineIndigenous People’s Run
3 Merkins then run to the front
Run to the parking lot on the west side of the snack shackElevens
1 Double Clutch Stiletto Squats up to 10
10 Merkins down to 1
Run in betweenMosey to the end of the parking lot before the hill.
Dora
100 Carolina Dry Docks
200 Toe Taps
300 SSH
Partner does lap around the parking lotMerkin Four Corners
12 Standard Merkins
12 Wide Merkins
12 Ranger Merkins
12 Diamond Merkins10 Minutes with Tony
YHC did his best to do Tony Horton’s Ab Ripper X before the bugs started eating us alive
25 reps each
In and Outs
Bicycles
Reverse Bicycles
Scrunchy Frog
WW2s
Fifer Scissors
Hip Rock n Raise (like our Heels to heaven with knees spread)
Pulse Ups (Legs stay in the air, and lift lower back in the air)
Oblique LBCs 25 each side
Mason Twist (American Hammers)Left a couple out since the bugs were eating us up.
Mosey to the snack shack
Triple check
Wall sits
Chair Dips
Run down the steps then around and back upNancy, and Herme led us back to the flag for 2 minutes of stretching.
Names, numbers, prayer requests, and announcements. Herme took us out.
Prayers for Leche and his family. They are going through 2 losses in the family in the last couple weeks.
Deep Dish is having hip replacement. Prayers for a full recovery.Century Classic CSAUP in 2 weeks, check Slack for details.
Great to see some guys I don’t usually see at Rocknroll.
I was blessed to lead.
Happy Easter everyone! -
Who’s that dude?
2 hims showed up and got it done this morning. The YHC had a few miles planned but his lower back had other ideas. This is how it went down……
Warmarama
- Flutters
- Arm circles
- Some wife action of all sorts
- SSH
- Copper head squat
Thang
11s
- Booyah Merkins
- Mississippi Blast Offs
4 Corners
- 10 Burpees
- 20 Merkins
- 30 Mountain Climbers
- 40 Plank Jacks
Mary all around and finished with some stretching!
The YHC was slacking this morning. His body wasn’t having it for some reason but we all have them days. Around 0540, a dude showed up nearby with sandbags and a medicine ball and got after it. Respect. We handed him an F3 card, so fingers crossed we’ll be welcoming a new FNG soon! This Saturday is Beavers 100th Q. Come check out the country and get a beatdown in.
YHC out
Don’t waste the day!
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IDK someone said a good title and I forgot.
3rd F: Faith
Thank you Salt LICK for taking us out. Thoughts for Roger Roger’s Family, Fudd’s family, Gomer surgery, Fireman Ed Cancer treatments, YHC Brother in law Prostate Cancer, and Piglets 2.0.
2nd F: Fellowship
CSAUP: 80 mile relay. 5/2 and 5/3 Westhoe team needs some ringers for ruck run. Talk to Mr Roger, Lighthouse, Offshore.
Breaking Bread: SIGN UP.
Lets all go watch Whitesnake band.
1st F Fitness
11 pax and 1 dog.
Currahee is a running AO.. So we ran. BroCode pace today. 4.5 miles total with 3 miles of trail running that includes 3 of Westhoe best trails. Lots of mumble chatter.. But it’s a mobile Cot.. So Show to know.
thank you for letting me lead.
SYITG
John (Gypsy) Boles
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You said Flex Friday
There were whispers an OG was going to make an appearance at SH today? YHC had 2 workouts planned, one Wilson approved and one pain inducing beatdown. We went with option 2 since Wilson was still snuggled in his fartsack. “When everyone is expecting a ground and pound, you need to switch it up and throw some running at them” – Marmaduke. Run we did on the Cul-de-day tour. An old time Nancy special.
**The events described here are based on true events. Some of the names, places and exercises may have been changed to protect the innocent. This was also modified to fit your screen.
Warm-up. 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, DQ’s, Merkins,
COP1- Run up Otterdale Hill (aka SATAN’s son’s hill) to the other entrance. Each cul-de-sac perform 10 called exercises and 10 back where we started. 1st Merkins, run to next, double sac squats, run to next another double LBC’s, Next also a double Drydocks, Next (stop to do monkey humpers for the benefit of Futon and Heists ring’s. Double flutters, next triple SSH’s. Head back to flag stopping for some PT along the way with a repeato of all exercises. To the flag for a quick 1 minute stretch.
Prayers to those at FSU dealing with yet another mass shooting. Also those survivors and family of Virginia Tech and all the other senseless mass shootings as after the cameras go away those families live their lives dealing with the pain. Prayers to my son Jake getting final testing as he exits a clinical drug trial for his rare disease, Galactosemia. YHC took us out in prayer.
Always an honor to lead and always and honor to be part of this group of HIMS!
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Solo but for the Clown Car
YHC was staring at a solo workout when a jeep pulled into the lot with a couple minues to spare. I was happy to have a PAX to join me only to find that the Tarringtonians had rustled up 3 to make a nice even 4 at Twin Team.
Mosey to the back of the school for a warm up and a Dora w/ merkins, Squats and flutter kicks.
Mosey to the benches in front of the school for some bench work with good form – 3 rounds of dips, bulgarian split squats, incline merkins, step ups and derkins. Stay in the bus loop for a Quad check – run the loop, merkins, WWII, Lunges. Wrap up with 5 minutes of rapid fire Mary.
CSAUP coming up in 2 weeks.
Bridge – next Saturday w/ Corned Beef, 5/10 w. Hermie
Screening and panel led by OBT at the Byrd Theater on 4/28 – see Slack or OBT for free tickets for F3 men.
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Back At It
2 Swift Freaks got together for some speed work on a chilly morning at Swift Creek Middle.
We headed off campus for the paved trails of Brandermill for a 2 mile warmup. Then to the track.
8 laps at 815-830 minute pace
120 seconds rest
4 laps at sub 8 minute pace
60 seconds rest
1 mile cool downGreat to get out and run with Boberry after YHC’s marathon.