Three gentlemen posted at Atlee High School for a bootcamp on this 70 something and partly sunny morning. The Q was unable to make it, so YHC took the lead and off we went.
COP
SSH, Helicopters, Don Quixotes, Arm Circles S/B, Reverso, One Legged Lunges, other leg, APD dips, LBCs, Scissor Kicks, Heels-to-Heaven, Rosalia’s, One legged APD, reverse legs.
Mosey to pull-up bars
Bulkhead Special – One pull-up, 2 merkins, 2 pull-ups, 4 merkins, 3 pull-ups, 6 merkins, continue to 11 pull-ups, 22 merkins for 55 pull-ups and 110 merkins.
Mosey to VSF for Plank-O-Rama
10 IC – Alternating between Merkins and Carolina Dry Docks, rotate to side plank rise and lower hip, rotate to back plank – raise and lower butt, rotate to side – raise and lower hip, rotate to front plank – synchronized Mountain Climbers.
COT – Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.
NMS
It was quite surprising posting on a Monday when Corned Beef was unable to make it but Yard Sale was there. Did I mix up the days. Was this the Ruck/Run Tuesday workout instead of Monday’s bootcamp.
It was great having Yard Sale and Trout there this morning. Thanks for following my lead. You both did outstanding.
Announcements – F3RVA 1/2 marathon/10K/5K coming up. See slack or possibly Speakeasy for more information.
After getting the Q ghosted from me at Satan’s last Friday – YHC was ready for some payback! Bitter sweet seeing the sad look on Rudy’s face when he rolled into the parking lot – but now he’s got the flag for some future payback! State Farm is the captain now…
Warm-up: Indigenous plate run two groups (Rear pax does one burpee, runs to front and takes 10# plate)
Circle UP – Disclaimer – Various IC XO’s – F3 Mission and Credo
Tennis Court – Merkin jax suicides
1rep/4reps – perfect merkin then plank Jax
Bear crawl to net
2reps/8 reps
Crawl bear back
1rep/4 reps
Repeato for 3/12 reps and 4/16 reps – swoldiers were feeling it!
Relays
Sprint to other end of horseshoe first PAX calls out XO – go until 6 is in then 5 reps in cadence
First set – American Hammers
Second Set – Alabama Prom Dates
Bank Vault
Pax Circle Up for “Banking” XO’s – all pax combine reps together while 2 pax do various MOT exercises
Round 1 – timer – Partner Sprint with bands to end and back
Finisher – Run to end of horseshoe – single leg/arm XO’s in Cadence
MBTTF
Names, Numbers, Announcements
Ultimate tourney, James River Float, Convergence 9/21, get on your summer tour!
Enjoy the ghost flag takeover! Coming to an SOJ AO near you. Great seeing the hard work put in today – absolute humid mess out there but everyone rose to the challenge. Props to Stinger (Downrange from Tuscaloosa Alabama) – he’s an old friend of Purple Rain and Heist – great to see him enjoying the Monday Beatdown. Love this group of PAX – I have to BRING It to challenge these guys. Thanks all – enjoy the week! SYITG.
A lucky 11 welcomed a bright new week with this week’s installment of Hoedown. With a car alarm providing a 5 minute advance warning, the Pax gathered around to discuss life across various aspects. At 530, off to the teacher’s lot we went to warm up.
Helicopters, Don Q, Hill Billies, Dead Man Hang, Soldiers, and then dropping into various yoga moves – some static, others dynamic.
Down the road to Trinity where lined up and performed the following up the drop off line and around the back. 5 burpees, 10 HRMs, 25 squats, 50 mountain climbers, 75 LBCs, 100 flutter kicks. Once at this pinnacle, we worked our way down the ladder. Locomotion between sets consisted of bear crawls, lunge walks, crawl bears, and reverse lunges.
Around to the back for triple check. Run the loop of the parking lot, monkey humpers, and carolina dry docks.
Begin making our way back to the AO with a Lindsay – box cutters and APDs.
Whitesnake took us out.
Thank you Last Call for opening up your harvest to us!
There was a lot to learn and more fun to be had. The water adds resistance to every move. We found with the group 6 relay races with dumbbells under water made for a great time. Various trips across the pool with two 20lb dumbells and you’ll feel it. We stayed in the 3-6ft section of the pool for this. We used the 12ft well for deep dives with the dumbbells. And a few cannonballs, front flips, and dives. The low diving board is a great assisted pull up station. Team Bloods left there mark on the pool but at least no one needed mouth to mouth. Next event is August 4th.
Three guys showed up to do a rain workout. Fun stuff!
COP — lots of exercises
TRiple check — Timer runs to the fence and back. Bulgarian Split Squats Dips
4 corners extended Rotate through doing 10,20,30,40 of the following exercises Jump Squats AM HAM Lunges LBC Repeato until each exercises has had a turn at each number
After we finished the pre-workout of pull ups and dips, time for broga with yours truly. A nice little 15 minutes of various movements(up, down dog, Warrior 2, reverse warrior, triangle, side angle, ending with pigeon(big rig’s case figure 4). The pavilion was also where my shirt stayed due to it being soaked with the morning rains.
Yes I am trying to get lighter….I have the strength that is not the issue, for myself the muscle endurance is what I need to work on. I have been doing more yoga at home plus push ups, squats, jump rope other things to help the body and my mind get to a state that I am happy with. I will be running the 10k of the homegrown running coming up I know I can do it, it’s a test where I am at. I think I will be at the pool tomorrow so if I see you there, talk to you later
9 HIM’S set sail in the treacherous waters to the Bermuda Triangle. I have made 26 posts with no rain so what better than washout VQ.
WARMARAMA: Mosey to the basketball court for my welcome and disclaimer. Some fast counts, some slow counts, and some missed counts. Helicopters, Don Quixotes, Ukrainian Soliders, Side Straddle Hops, Imperial Walkers.
From there was a mosey to the football field for some 4 corners. 10 burpees, 20 merkins, 30 pole smokers, and 40 squats. Leaving the field we curb crawled our way to the hill by the parking lot. Bernie up the hill and crawl bear back down 10 times. Quick mosey to the cow pasture for an triple set; rifle carry a Cindy to the tree and sprint back or vice versa depending where the Cindy was dropped for the timer, LBC’s and American hammers. From here the WILD PAX went feral and chased the county truck out of the park. Another triple set because I’m extremely original. Jerkins/pull ups, dips, and timer was running to the electrical box near the basketball court. As I’m still learning this is when Elvis showed up, someone mentioned porta john tipping and it turned into a jackass episode. Needless to say payback will be coming in some undetermined form. At this point i realized I underestimated time and and went to improvising with the help of the PAX. A variety of picnic bench activities to one last mosey around the parking lot. a few Broad jumps BTTF. Ring of fire pushups into a mini broga sesh to finish up THE LONGEST BOOTCAMP YET.
COT:
9 HIM’s
Names and numbers
Announcements and Prayers
Holy water tomorrow come on out and bring a kettlebell or dumbbell if you can.
Lots of events going on check Slack for the details
Prayers for Big Rig’s family members health, prayers for Heist and Choo Choo in there safe travels, prayers for my M’s grandfather who is currently headed to VCU.
Less than 2 months and 26 posts I can’t thank all of you enough for the inspiration, motivation and support that everyone has to offer. This group continues to push me and I am truly Thankful. A few days ago i read the story of Cardinal, an F3 brother who lost his life last year. His story was a little unsettling right before my VQ, but I wanted to bring honor to his story and legacy. Be Thankful for everyday and live life to the fullest.
Maybe 1 was hoping for Ultimate Frisbee, no one was hoping for the Eye of the Storm. Instead these 8 men of F3 got Linkin Park, Bleed it out on Repeat. You’re Welcome!!
Warmarama: Mosey around the Pickleball Courts, back to the parking lot, SSH, DQ, Hillbilly’s, Copperhead Squats, Arm Circles, Helicopters, Jazzersize, Merkins, LBC, Flutter Kicks, Freddy Mercuries. Mosey to the pavilion.
The Thang: Part 1 – Tabata w/ music 6 exercises – 1 minute on, 30 second rest: 1. Jump Squats: Music: Linkin Park – Bleed it out 2. Freddy Mercuries: Music: Linkin Park – Bleed it out 3. High Knees: Music: Linkin Park – Bleed it out 4. Plank Jacks: Music: Linkin Park – Bleed it out 5. Dips: Music: Linkin Park – Bleed it out 6. Mtn Climbers: Music: Linkin Park – Bleed it out
Part 2: 6 exercises – 1 minute on, 30 second rest: 1. Jump Squats: Music: Linkin Park – Bleed it out 2. Freddy Mercuries: Music: Linkin Park – Bleed it out 3. High Knees: Music: Linkin Park – Bleed it out 4. Plank Jacks: Music: Linkin Park – Bleed it out 5. Dips: Music: Linkin Park – Bleed it out 6. Mtn Climbers: Music: Linkin Park – Bleed it out
Part 3: Another group, were spying on these dad bods from the parking lot, we felt uncomfortable and decided to move to the bleachers. Which gave YHC enough time to fix the playlist on the Tabata App. 6 exercises – 1 minute on, 30 second rest: 1. Jump Squats: Music: Linkin Park / Jay Z – Numb 2. Freddy Mercuries: Music: Beastie Boys – Sabotage 3. High Knees: Music: Foo Fighters – Everlong 4. Plank Jacks: Music: Blur – Song 2 5. Bleacher Burpees: Music: Eminem – Lose yourself 6. Mtn Climbers: Music: Smashing Pumpkins – Bullet with Butterflies
Part 4: Mosey over to the Pickleball courts. A couple of the Pax tried to steal the Q but they left their Ghost Flag at home and YHC always carries his Reverse Uno Card wherever he goes!!! Nice Try!! 4 Corners: 20 Merkins 20 Squats 20 WWI 10 Merkins Run it Back 20 WWI 20 Squats 20 Merkins 10 Burpees
Part5: Mosey to the Shed – Triple Check!! 1. Run to the end of the parking lot and back 2. SSH 3. Squats x3
Part 6: Picnic Table Ring of Fire – your choice 10x Donkey Kicks 10x Step Ups 10x Derkins 10x Kick Outs Back to the Flag
Numberama:Namerama Announcements: Get on Slack!! Home Grown Half Ultimate Frisbee Tournament Pickleball Tournament Thursday Evenings – Kayaking the James Much Much More….. YHC took us out!!
NMS: Well done boys!! We did not tour GridIron today, Instead we opted for the Ground and Pound. I did hear this was the first for using the Pickleball Courts. Thanks for letting me lead! Coffeteria was great, with special guest Polly. WhiteSnake will play all your Linkin Park requests tonight indoors at Hardwood (Richmond). See you in Gloom!!!
