Trout and YHC posted for this work out on Monday. Tabata was on tap and we caught up on all the current events along with getting a great workout.
Numberama, Namerama, Trout took us out in prayer.
Category: Richmond, VA
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Merkin Madness
Five lonely souls start their day with an effort to improve their bodies. They start with a little warmup which included 20 in cadence Merkins. Then moseyed around the football field to end with five Merkins on each step of the bleachers (about 30 Merkins). Feeling pretty good, they mosey their way back to base camp where they obtained five coupons, which they affectionately named Cindy. Everyone having their own coupon, they began a little workout with Cindy: 15 military press, 15 squats, 10 Merkens with one hand on Cindy both sides, 15 military press, 15 squats, 10 in cadence Merkins with feet elevated on a picnic table and both arms on Cindy. Two men transported four coupons about 100m away and moseyed back while the other three men relaxed with 10 elevated Merkins and 15 dips. When the first two men returned, they were able to relax in the same fashion and two of the three men moseyed to retrieve the coupons while the third guy rifle carried the remaining coupon down and back.
Once everyone returned, they moseyed until the discovered some poles and began to do 10 in cadence Merkins on the pole, 15 Pole Smokers, and 20 pole squats. Again they moseyed for about 30sec and did five Merkins (this was done twice). When they reached their destination they did 10 in cadence Merkins and moseyed to a wall where they utilized the people’s chair and completed 20 Hoe Downs, 10 Carolina Dry Docks standing, then we moseyed back to base camp to end the formal portion of our workout.
We had one FNG who hung in there all the way, so everyone please welcome Mario Kart to F3
____________Homework for the group, do at least 75 Merkins before the day is out._________ -
Do you even eat Chili?
Two days later and it sounds like you can’t handle your chili… 7 boys from the hood and 1 Westhoe came for all the smells. Check your shorts!!
Warmarama: One Lap around the school, SSH, Arm Circles, DQ, Imperial Walkers, Copperhead Squats, LBC, Flutter Kicks, Bear Crawl to the curb, Incline Merkins, Decline Merkins.
The Thang:
4 Corners
-Mosey to the 1st Corner, 20 Curls: Drop KB run to the start and back. 20 Curls
-Mosey to the 2nd Corner, 20 Curls, 20 Lawnmower: Drop KB run to the start and back, 20 Curls, 20 Lawnmower.
-Mosey to the 3rd Corner, 20 Curls, 20 Lawnmower, 20 Shoulder Press: Drop KB run to the start and back, 20 Curls, 20 Lawnmower, 20 Shoulder Press.
-Mosey to the 4 Corner, 20 Curls, 20 Lawnmower, 20 Shoulder Press, 20 Skull Crushers: Drop KB run to the start and back 20 Curls, 20 Lawnmower, 20 Shoulder Press, 20 Skull Crushers.Mosey to the Picnic Tables: Partner Up
100 Dips – Runner to the curb and back. Switch
50 Step Ups – Runner to the curb and back. Switch
30 Incline Merkins – Runner to the light pole. SwitchMosey BTTF: Ring of Kettlebells
Numberama: Namerama
YHC took us out.Moleskin: Smells like the Chili tournament was a big success. Great to be back at the Old Hundred to throw around some Kettlebells (and maybe a little running thrown in). Cookie made it in record time from his home to the AO. (Well done, Cookie). Thanks, Fudd for crossing the river today, great to see you buddy. Lurch brings the pain to the PAX with the slow arm raises. (Wise choice on KB weight). Thanks for letting me lead today. Purple Rain you back next week?
Announcements:
Hermey – has the Q at the Bridge on Saturday.
See Slack for more.Oyster
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A NoToll Celebration
17 of YHC’s closest friends joined in the Gloom for a birthday celebration and a pre-Thanksgiving workout. The rain held off, mostly, and this is what transpired:
Start off with 20 merkins OYO and the announcement that those would occur every 4 and a half minutes throughout the workout for a total of 200 merkins.
Mosey to the back lot for traditional COP, started off with 46 SSHs IC and several other exercises, interrupted twice for merkin sets.
THE THANG:
Modified Lindsays – mosey over to the side field for modified Lindsays – today we were counting to 46. Start on side one with 30 jump squats and 10 2-ct mountain climbers, run half way stop for 6 SSHs, continue to other side for 25 and 15 and so on until you complete 10 jump squats and 30 2-ct mountain climbers stopping in the middle each time for 6 SSHs and of course pausing for merkin sets at the appropriate times.
Pavilion Circuit – mosey to the pavilion for cover that YHC didn’t know we needed. Exercises were 10 step-ups, 20 dips and 30 2-ct Freddies, then choose your own adventure – either run a lap around 1 field or bear crawl or lunge around the pavilion – your choice, mix n match, You v You. 5 sets. Yes – stopping for merkin sets as called.
BTTF for 2 and a half minutes of Mary and one last (10th) set of 20 merkins OYO.
COT, Numbers, Names, Announcements, Prayers.
NMS –
I am always thankful at this time of year for another completed trip around the sun, for good health (generally – though I could really use some good health for my girls!!!), for family, for friends and of course for F3. I hope everyone has safe travels this week and slows down and spends quality time with those they love. Soak in every minute. Thank you all!
Announcements:
- TYA will be hosting the Alternate History of Thanksgiving at 45MOM starting at 0700.
- DTH has a bday Q Saturday at Rock N Roll and promised some rucking with logs 0600 with bootcamp at 0700.
- Rosie’s 12-days is set for 12/17 at NoToll. BE THERE.
- Get with EF Hutton if you want to participate in the Secret Santa exchange on 12/17 also
Enjoy the Food, Football and Family – a different “F3” over the next few days!
No More Gumbo For You!
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Just Because
Eighteen early birds gathered at various times to tackle the first challenge of this week of giving thanks. After some confusion as to whether the 5 milers or 6 milers did their math correctly, everyone departed and paid respect to the old UR turkey trot. Two left sometime prior to 0500, a gaggle left at 0500, then two more gaggles at 0515, followed by another duo at 0525. All in all, no one got lost. Even Anthrax guided a group successfully.
The Route
10k for everyone. Unlike the perennial discussion on which one was the first Thanksgiving, no arguing that this is one of the most difficult 10ks around.
Moleskin
This route has been reused for 4 years in a row. This year, YHC didn’t even have to walk through the directions for anyone as each group navigated the course with minimal difficulty.
As mentioned during COT, credit to Bleeder for first introducing the official turkey trot route to the spider runners, way back on October 17, 2017. You’ll have to ask Bleeder what inspired him to prescribe that route that day. Perhaps it was good marketing? Did he learn his race marketing skills from Singer? Only Bleeder knows…
Turns out, YHC tried this back in 2016 but we never finished it. Apparently it rained that day.
Apparently, Saab really didn’t appreciate it being canceled the first year of COVID, as was evident with his backblast title Thanksgiving week of 2020.
I digress. What I do know is this is the fourth consecutive year we have brought this route back on the week of Thanksgiving. COVID may have killed the UR turkey trot, but our spirit keeps it alive.
Backblast title is a reminder of why we have Thanksgiving. It doesn’t matter where the first Thanksgiving was held (we all know the answer to that). The purpose of Thanksgiving is to give thanks to those around us. Why? No real reason. We shouldn’t even have to wait until Thanksgiving to give thanks. We should always be seeking ways to thank those around us, do a good deed, and to help our collective humanity lick our self-inflicted wounds.
As I was driving away from Spider Run today, this song was just finishing up on Lithium. Tom Morello came on and described how this song was about doing a good deed. For no real reason other than to do it. Just because…
Splinter out.
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Raider Run – The Hard Way
5 Davillians came out to run this morning but the hard way.
Route – Out into Honey Meadows and back but stopping every 5 minutes to complete 25 merkins. Ran for just over 40 minutes getting in 200 Merkins
No Ruckers today
Great morning for a run finishing up just before the rain
SPIT ON THAT!!
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Heartbreak Maximus
8 hombres gathered for this weeks Heartbreak Ridge. With guys on the IR we modified to meet the need.
We got in groups of two and stayed with our partner the entire time. Each group had a Microblock and the run was the block couldn’t be set on the ground the entire workout. Various exercises were completed.
Announcements – Heist/Hermes are going to The Bridge on November 30th, leaving from Wawa at Westchester at 0615. Upchuck is going to The Bridge on December 14th. Thanksgiving workout at Mary Mumford this Thursday at 0700 hours.
Prayer Requests – Gypsy, Roger Rogers M, Fudd’s sister, Fireman Ed.
NMS – Glad to take the lead today and mix things up. No running for crew today. Extra prayer requests for Atilla injured toe.
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Richmond is a small town
YHC rolled into Richmond’s finest Country Club (okay, it’s a private school track, but it’s our version of luxury) rocking the classic polo uniform, joined by three other well-dressed gloom warriors. It was a pleasant morning, full of sweat, banter, and lots of laps.
The beatdown? A familiar six rounds of Tabata, each followed by a lap around the track—with a bonus two laps on the last round for those overachievers among us. The first round was a delightful stretch session, which YHC would like to formally thank for being a gentle warm-up disguised as actual effort.
Midway through the workout, YHC and Hitchhiker’s extremely subtle conversational volume attracted the attention of runners doing speed work. Turns out, they recognized our dulcet tones (or maybe just our loud mouths) and stopped by to say hello. These friends of ours were knocking out 8×400 at a blistering pace. Impressive? Sure. But let’s not overlook the fact that we were doing calisthenics and running laps. Clearly, the harder workout.
As always, the mumble chatter was on point. OBT regaled us with tales from his recent Italian escapades, if you need travel tips or a trip planner, see OBT’s M for a schedule. Hitchhiker, meanwhile, announced his early return to work from paternity leave, officially cementing his assimilation into American culture by deciding that less time with his newborn was the way to go. There was also a spirited preview of the Thanksgiving family dinner drama we’re all pretending not to dread but secretly can’t wait for. And as always Bodos offered sage advice to YHC for all of life’s challenges – thank you Bodos!
YHC took us out. It was an honor to lead this esteemed crowd this morning.
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SCCC Better Late Than Never
Two of us showed up to a quite morning at the St. Christophers Track. The dogs with tron vests reported seeing the following…
It was a familiar routine, six rounds of Tabata with one lap between, with the last round having two laps. The first round consisted of stretching. The next few rounds consisted of a mix of curls, abs, merkins, triceps work.
YHC took us out.
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Crisp, Clear Morning in Tuckahoe
6 RVA Pax and 1 downrange from Valdosta, GA gathered in the gloom for this week’s edition of Hoedown. With no one on the Q sheet, YHC said he had a plan so off we went.
Mosey to the closest Third Church parking lot for warm up that included Dead Man Hang, Don Quixote, Arm Circles, Merkins, Freddie Mercuries.
Mosey to the far Third Church parking lot for a Triple Check. P1 runs around the lot. P2 does squats. P3 does WWIIs.
Next, Four Corners. Corner 1 – 10 Merkins. Corner 2 – 20 jump squats. Corner 3 – 30 monkey humpers. Corner 4 – 40 side straddle hops.
Mosey back to Silverspring for parked car bingo. 2 burpees for pick up trucks. 5 merkins for each SUV. 5 squats for a car/crossover/wagon. After completing the loop down Silverspring and connecting back to Forest, the PAX agreed that the neighborhood has entirely too many SUVs. YHC believes the merkin count hit 80 merkins by the end of the loop.
Mosey back across Forest to Tuckahoe for 11s. The pax picked Carolina dry docks and American hammers.
With a few minutes left, mosey to the flag for some mary. Exercises included APBs, Heels to heaven, WWIs, leg lifts, spelling HOEDOWN with your legs.
Numbers / Names
Announcements
- Handshake won the chili cook off!
- Turkey Trot at Spider Run tomorrow – see slack for details
- Thanksgiving Day Convergence 7 am at Mary Munford
Prayers offered for the Pax and their families who continue to be in need of prayers.
YHC took us out.