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 down
Great to get out and run with Boberry after YHC’s marathon.
A trio of WEAGers for the latest edition of The Crossing………F3 RVA’s premier 6 pm workout.
Mosey to the back parking lot for warmups: Copperhead Squats, Helicopters, Don Quixote’s, Alabama Prom Dates, Heels to Heaven, High Knees, Butt Kicks, Karaoke.
To the Upper Parking lot for Exercise One:
4 corners prostitute with 10 Spiderman Merkins, 20 Merkins, 30 Carolina Dry Docks, 40 Werkins.
Exercise Two: No Corners (lap around the parking lot) – featuring lunge Walk, Side Lunges, Crab Walk/Bear Crawl, Reverse Lunges
Exercise Three: Ab Challenge with LBC’s, American Hammers, Crunchy Frogs, Grow Ruck Sit-ups, Flutter Kicks.
Cool down with some Moroccan Night Clubs and Raise the Roofs.
BTTF – YHC took us out
Final Thoughts: The 4 corner prostitute with all Merkins is always a crowd favorite. Very excited about Birdman’s VQ coming up next week at this very location! I would definitely recommend checking that one out, and would expect a strong dose of running/cardio. Excellent work by the PAX this evening.
SYITG
Twas the night before Timberwolf. YHC prepared the men stating get some rest, hydrate and bring gloves (Rudy). 2 bad ass ruckers and a 9 man PAX set off in the wee morning moonlight.
Hats off to the ruckers who put 3 miles under their feet, with a half shuffle half ruck. We appreciate you all checking in on us on the track.
The thang on the track. Short mosey from the flag to the track, watch out for the mud. A handful of stretches and the day was explained. Inspired by a video of a 305lb dude completing the hardest mile, I felt the PAX need to do this as well.
The hardest mile. 4 laps around the track.
Lap 1: Easy pace jog
Lap 2: Bear crawl
Lap 3: Lunge
Lap 4: Broad jump burpees
Time was called at the flag. Numbers, names, PR, announcements. Great work today gents!!
Always an honor to lead you men.
“Transformation does not happen in the comfortable middle. Transformation happens at the hard edge” – Hardywood (via Heist)
Nine fantastic gentlemen gathered for the best AO between Commonwealth and Westmoreland. After discussing the surprisingly chilly tempature and debating what Hitch would be wearing when he leapt out of his car at 0530 (answer: tights, shorts, long sleeve shirt, hoodie, neck gaiter, and sub-zero winter gloves), we were off.
After a little warmup COP, we jumped straight into the OLD ONE HUNDRED
OLD 100. Perform a set of exercises, run the track, wait for the six
All in all, lots of good body work, plus at least 2 miles on the track (there is some debate about the distance). There was some attempt to lobby for changes to the routine, but the Q resisted with autocratic might, other than Splinter’s appeal to run a different direction on the track. Nacho Libre wins for most dedicated Pax!
Great work gents!
11 for an easy 4 miles of CSUAP training through Salisbury. Great to see some new faces or guys that have been absent for a bit at MOT.
Route – Out the SOJ Bat Cave that is Salisbury Drive to Castlebridge to Oakengate, left on Engerston, Castlebridge to Elmstead to Winterfield and back on Westfield.
You know what’s coming up, if not – see Slack
A party of 8 woodsy compatriots enjoyed the unexpected cooler temps that awaited them at Huguenot High School. Here is how things went down as was seen by the mirrors placed on various trees.
Slaughter start on the peaks of Mt. Chaplain. Bearcrawl up and Lunge across and down. Continue across all 3 elevations. Mosey to the front of school for introductions and disclaimers. Warm ups included DQ’s, Helis, Ukrainian Soldiers, Dead Man Hang, Cherry Pickers, WWII’s, Merkins, mixed in with a bit of Broga. Good times were enjoyed by some but not all.
Mosey to the front bus loop for a quadruple check. 4 rounds of fun with timer running the loop. Exercises for the 2 groups included curbside merkins, WWII’s and Monkey Humpers. Quality Mumble Chatter was abundant and plentiful.
Mosey up to the sidewalk along Forest Hill for a bit of Burpee Road. Alternate between 2 burpees and 2 Lt. Dans at each telephone pole. Stopping at the digital sign.
Mosey to the trees for a bit of 6’s. Similar to 11’s but using the large oaks along Forest Hill. 5 squats at the tree come back to the pavement for 1 merkin. 4/2, 3/3/, 2/4…. you get the idea.
BTTVF by completing Burpee Road. 2 minutes of broga to stretch what ails you. Numbers, Names, Announcements, Prayer. Machismo took us out.
Announcements: Congrats to Dealer on his award for work and his upcoming trip to Costa Rica. Hairy backs are encouraged. T-claps to Tin Man for crushing F-3 challenges over the year. Good luck to those participating in Ragnar next weekend make sure you hit up the food trucks.
NMS: Great group this morning with good conversation on various topics including Machismo using mirrors to agitate neighbors. Not a tough beatdown but good variety and ample laughter. Don’t break the COT fellas. Thank you for the opportunity to enjoy the morning with you fellas.
The promise of coffee is real, and it is magnificent. 14 redwoods converged for KBs in the gloom of the Circus. Here is how it went down:
14 STRONG! Great turnout and what an awesome start to the day. T-claps to Offshore for continuing to provide the opportunity for 3rd F with post-workout coffee.
Great to see Pinto back. White Deer made his presence known. YHC is thankful to see Fireman Ed as he continues treatments. Then there was Mr. Rogers. A broke-down car was not an impediment! He walked his @$$ there with a KB. Double t-claps!
Congrats to Piglet and Pigskin on the arrival of the new daughter/grandbaby. We missed you Pigskin, but we gave thanks for that blessing in COT.
Rest your arms tomorrow! Let’s celebrate the death and resurrection of our Savior this weekend! God is good all of the time!
Attila
Warm-Up:
The Thang:
1. Triple Check (w/ Coupons)
2. The Dirty 30 (Name Courtesy of Nancy)
Inspired by Elevens, this variation was dubbed The Dirty 30.
Here’s how it went:
3. Audible Called
Skipped the final exercise and handed it over to Mudslide, who took us through a Broga cooldown
Announcements:
Prayer Requests / Praises:
In remembering the 32 Hokies who lost their lives 18 years ago today we did everything in 32’s.
Warmup led by Yardsale – 32 SSH, 32 Hand Release Merkins, 32 LBC’s, 32 Arm Circles and maybe another or two.
Work out consisted of 32 reps of each exercise at the 4 corners of the bus loop. We switched from upper body to core to lower body and repeat. Exercises consisted of calf raises, sit up presses, skull crushers, overhead presses, lunges, good mornings and a few others. We finished up with some boat – canoes because everyone loves those things. Numberama, Namarama and Spit took us out with a prayer. Keep your loves ones close to you. Make sure they know you love them. None of us are guaranteed another day. SYITG
Four of the usual RH crowd gathered at Einsteins Bagels -Stony Point SC for a couple miles around Bon Air. We were not chased by any of the City’s Officers and we did not stop by Snuff’s abode, though we were tempted. Many topics of conversation were covered including the 4th Chapter of 12 Rules for Life – Compare yourself to who you were yesterday, not to who someone else is today. Thanks gents. SYITG.
Announcements: CSAUP coming up, more fun than pain, sign up to a Team!
