7 brave men took on the May Murph Friday!
Mossy to the main playground. – 1mile
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot – 1 mile
COT, Name-a-rama, Number-rama
Strong work today!! Great morning with the temps in the 50’s!
A magnificent 13 wanted to run Oyster’s favorite route. Let’s Go!!
Left on Grove
Left on Three Chopt
Right on St. Andrews
Circle around the Culd-a-sac and head back to Grove.
4s: Back down Grove, stop at Mary
5s: Back down Grove, Go 1 more block past Mary and circle back.
6s: Back down Grove, go to Nansemond, circle back to Mary.
Numberama:Namerama:
Announcements:
– The Tour
– Whitesnake has a gig on Saturday – see slack
– SOJ – Picnic on Sunday. See Slack
– Rosie – 9-year anniversary Q at Rock and Roll.
– Honeydo – Swipe Right Q at Dogpile
– Pickleball Mondays at Batteau (Forest Hill Park)
Bodo’s PTO request was approved by Corporate, so YHC took us out! Sending prayers of protection for all the children as they embark on their summer adventures. Keep Safe!
Thanks for letting me lead today and sharing my favorite route.
Oyster
6 dudes showed up on a crisp spring morning to have some fun.
COP — arm circles, DQ, Hillbillies, IW, AST, HRM, etc.
F3 goes to the movies
Random actors names in a bag
One Pax member pulls a name
Pax tries to think of a movie that person starred in
PAX spells that movie title out with their legs
The object is to pick the shortest movie title and the PAX did a pretty good job with that.
10 stump merkins
Triple Check
Run across the lot
directors chair (like people chair but with more shouting directions)
DK
Triple check 2
legs in swing pull ins
lunge to pole and back
5 dips, 5 inclines (repeato)
Nive job by all this morning! Have a great weekend!
OPUS
7 Tree Touchers descended on the forest surrounding Mary Munford’s campus for this week’s edition of 45MOM. Bright eyed and bushy tailed, YHC arrived wide awake thanks to the 2.0’s recent chapter of the 4 month old sleep regression. YHC thought the 3am and 4am wakeups were a thing of the past, but the 2.0 proved the opposite the last couple of weeks.
As Hitchhiker approached at 5:29:56, YHC took off towards Grove a brief 4 seconds later. Mosey around the school, circle up near the globe on the blacktop for COP
COP
SSHs, DQs, Imperial Walkers, Ukrainian Soldiers, Scorpion Kicks, LBCs, brief Broga stretching
The Thang
Touch A Tree
mosey to the soccer fields, partner up for touch a tree… try not to make direct eye contact with the passerbys as you touch a tree
rounds of monkey humpers, copperhead squats and reverse crunches
15 count courtesy of Handshake…. mosey to the Tennis courts
4 Corners
bear crawl to corner 1 -> 25 copper headsquats
bernie sanders to corner two -> 25 hand release merkins
bear crawl to 3 -> world war IIs
bernie to 4 -> 25, 4 count SSHs
20 count courtesy of Hitch
Dora 1-2-3
mosey to the bball courts
pace car runs to and back
100 merkins, 200 copperhead squats, 300 LBCs
mosey back to flag
5 minutes of mary
hello dollies, APDs (limited due to visitors), rosalitas, LBCs, obliques
ring o’ fire
Numberama, Namerama, YHC took us out
Sending prayers to Splinter and his family.
Summer Tour in Full Swing. Nano Region Takeovers are looming.
Great to see some folks YHC hadn’t seen in a year or two.
Make the most of today. SYITG.
4 Runners and 3 Ruckers enjoyed a spring like morning at the end of May for their Thursday miles
Runners heading over to Atlee HS for a loop around then headed back or added a Bojangles loop if they could for 3.5 to 4 miles
1 Rucker got the 5 am start in and the other join in at 5:30 with their traditional loops around Rutland
T-Claps to Trail Mix for push hard through the run and not giving up!
SPIT ON THAT!!
A dozen SOJ stud muffins eventually made their way around to the perfect astro turf of HHS and played a rippin good game of Ultimate.
DARK SHIRTS: Snuff, Last Call, Bromance, Machismo, Oyster, Thugs (honorary)
LIGHT SHIRTS: L Woods, Scram, DTH, Belay, Dealer, NTB
Oyster – Air Jordan award for one handed sticky finger snags
Belay – Mr fancy gloves Troy Polamalu award for best safety and clutch end zone defense
Machismo – least likely to get shot (shout out to his blaze orange shorts)
DTH – leg block skills, while technically legal, not welcome at the Forge
NTB – Odell Beckham award for jumping grabs
Snuff – longest drive award
Last Call – Rubbin is Racing Award
L Woods – never drops a pass award
Scram – double respect award
Thugs – participation trophy, and actual Tclaps for running track laps
Bromance – most Dealer blocks
Dealer – cleats for the speed award
Dark Team led most of the time, Light shirts ended up winning by one after gassing the competition. That was FUN! Yours AYE, DTH
A small but determined group of 4 took on the latest edition of The Crossing. With a 6pm start and fresh blacktop – this is quickly becoming F3 RVA’s hottest AO. The following is brief summary for your viewing pleasure
Mosey lap around the parking lot, mixing in some side shuffles, bernie sanders, high knees, butt kicks.
Circle up for Warm up: Side Straddle Hops, Ukranian Soldiers, Apple Bottom Poppers, Mummy Kicks, Gorilla Humpers, Flutter Kicks, Whatever those situps from Grow Ruck are called.
Exercise One: Tunnel of Love – Line up in plank position forming a tunnel like structure, man in back does 40 Mountain Climbers, then bear crawls through the tunnel to the front. Repeat until we made our way up the hill.
Exercise Two: Partner Exercises
Partner Leg Tosses – 2 sets up 20
Dying Boxing Cockroaches – 2 sets of 15
Hand Release BooYah Merkins – 10
BooYah Burpees – 5
Mosey to the backside of the upper parking lot for Man Harmers:
10 count Side Straddle Hops – Forward Straddle Hop across the parking lot – 20 count SSH’s – repeat pattern up to 70
Back to the grass hill for Exercise 4: Dora with 50 HR Merkins, 100 Jump Squats, 200 Flutter Kicks.
We made it about 2/3 of the way through when time was called
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Great workout this evening – the PAX were looking strong. Shout out to Woodsman for continuing to post regularly! Highlights included DTH making a guest appearance with his 2.0’s. I also offered to lay hands on Meatballs injured ankle, but he politely declined.
Today’s backblast title brings back a reference to Elf and the great scene with Will Ferrell and Peter Dinklage. “He’s an angry elf.” Just classic. But today, YHC was an angry elf and he needed to take his frustrations out with some exercise. YHC is appreciative of the PAX who came along for the ride and tolerated stupidity.
Warmarama: Jog to the other side of the school with some side shuffles, high knees, butt kickers, walking Ukranian soldiers along the way. Then stopping for SSH, merkins, dead man hangs, cherry pickers, merkins, scorpions, Fudd’s wife/down dog and off we go.
Thang 1:
Native American run to the bottom of light pole alley. Last runner does 3 merkins.
Thang 2:
Native American run around the parking lot with 3 merkins for the last runner.
Circle up for some Peter Parkers, merkins and Box cutters until time was called.
It was a full 45-minute workout for the PAX today and mumblechatter was light as YHC worked out his frustration. YHC is thankful to have friends this morning and as that would have sucked to complete solo.
Announcements:
Meatball took us out.
Short Pump now was a Waffle House! We’ve made it!!!!
In its honor, we spelled Waffle House in exercises twice. First we did some warms ups of SSH, IW, Ukrainian Soldiers, Arm Circles, LBCs, Reverse Crunches and Merkins. Then the spelling started:
1st time (20 reps each unless noted): WW2, American hammers, Flutters holding bell, Fourx4s (4 burpees with 4 mountain climbers mixed in), Lawn Mower pulls, Elevens of curls and merkins, Halos, Overhead press, Upright rows, Sit & press, Elevated merkins.
2nd time: WW2, American Hammers, Floor Press, Flutters with bell, Lawn Mowers, Elevated merkins, Heals to heaven, Overhead press, Upright Rows, Squats with bell, Elevens with curls and merkins
Stuffed with waffles we went back to the flag for a little Mary of Flutters, LBCs and very little stretching.
Nice to have some visitors from the summer tour! Rosie and Heist and welcome any time.
Announcements: Rock and Roll AO this Saturday for Rosie’s 9th anniversary, then more rock and roll from 2-4 at Kindred Spirit Satellite location with Whitesnake’s band, Left of July.
Prayers for Rosie’s father-in-law and the medical staff trying to figure out what’s wrong and then fix it.
Thanks BT for playing the pickleball with YHC! Swirly, hope you get some workout this morning!
BT took us out!