4 of us ran five miles to Lake Lorraine and back, 1 Grow Ruck survivor ran and walked a bit less and 2 others probably worked the hardest doing laps around Godwin with some combo of Merkins and dips and maybe a squat or two.
We were all sweaty.
Have a great Friday everyone!
The PAX came in barefoot hot to a KB beatdown.
Mosey around parking lot then some COP.
Thang
Around the parking lot stopping at each light post for an exercise. PAX calling out multiple exercises.
Four valent and fine looking fellows awoke before most to get a bit of stretching and groaning in before a First Watch beatdown. LC Q included work on shoulders, hammys and hips with emphasis on the glutes in the pigeon. While Handshake Q led us in variety of seated and front facing exercises such as scorpion kicks, pencil rolls and extended shavasana. Well done by all those who participated without prior notification.
Three Mary’s, including a Jimmy, arrived just in time to fire up 45MOM for the week. Clock struck time so YHC got us rolling. Mosey to the tennis courts, avoiding the new tripping hazards, for:
COP
The Thang
Line up on the side of the tennis courts for triple check. Flutter kicks, CDDs, pace car runs and does 2x, 3x, 4x, 5x burpees at corresponding breaks in the courts.
Short mosey to the track for a couple rounds of circuits, leg lifts, pull ups, step ups.
Transition to Slippin’ Jimmy for 2 rounds of 4 corners. 10x merkins, 20x american hammers, 30x LBCs, 40x squats.
Shift to Hitchhiker and mosey to the pavilion. Pole smokers, dips, WWIIs to get ready for beach body.
Mosey back for numbers, names, and Jimmy took us out.
Moleskin
You learn a lot about people when there are only 3 of you at a workout. Ample time for mumblechatter ranging from adult talk, sports overload, teen driving habits, and ecommerce spitefulness.
Prayers for those in our lives that have gangrene.
Splinter out.
19 strong at a celebratory version of The FORGE this morning. Those looking to enhance their upper body strength likely left disappointed. Here is a brief summary for your viewing pleasure:
Mosey around the parking lots mixing in some Bernie Sanders, Butt Kicks, Side Shuffles, and Karaoke.
AB Challenge One: 100 Alabama Prom Dates
to the Parking Lot for Warm Ups:
Ukranian Soldiers, Half Straddle Hops, Cherry Pickers, Copperhead Squats, Freddy Mercuries.
Exercise One: Hillicides with Squats
Suicide Style run up the hill: 25 squats before we started, run: then 50, 75, and 100 mixed.
Ab Challenge Two: 100 LBC’s
Exercise Two: Indigenous People’s Broke Back Railing: The line side squats under the railing and makes their way up the sidewalk. Man in the back break offs for 3 double count boxing cockroaches (dying cockroaches??), then runs to the front.
At the top of the hill: Ab Challenge Three: 100 double count flutter kicks
Exercise Three: Mt. Ab-Plain – at first level of Mt. Chaplain: One Broad Jump, plus 10 double count American Hammers…………..ad one additional Broad Jump at reach level and repeat pattern. Meet at the Summit.
Ab Challenge Four: 100 Heels to Heaven
50 jump squats, then mosey back to the flag
Numbers/Names/Announcements/Prayer Requests
YHC skipped the prayer and talked about my perspectives on Grow Ruck (shocker)
Final Thoughts:
This was YHC’s 5 year Q versary! Hard to believe it has been that long – so many great memories and friendships. It was also awesome having Touchdown out there, who was 10 when I started; and is now slightly taller than me. Appreciate all who came this morning and everyone in the larger group. With my shoulder temporarily out of commission, we had to stick to legs and abs only – but of course, the PAX adapted, overcame, and were looking strong. Great seeing P Trap back out!
SYITG
Mumble chatter was on point today with Sesame Street, Curious George due to bright yellow pants. Comedic relief helped with the mornings beatdown. Here’s what went down.
Easy jog to the back parking lot followed by a decent amount of parking line tracers. Circled up for SSH, cherry pickers, DMH, a few wife stretches and LBCs.
In preparation of pool / beach season here is the Thang
Dora consisting of 100 WW2s, 200 heals to heaven, 300 Freddy Mercury’s.
Light jog to the football fields.
Goal line- 20 seconds of high Knees followed by 5 burpees
25 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans
50 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH
75 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH, 20 Peter Parker merkins and jog to goal line
Light mosey back to the wall for some wall walkers, peoples chair calling out F3 Core Principals with 5 merkins for an incorrect answer. Capped off the last 5 min with Rings of fire. Merkin and abs PAX choice.
Names, announcements, COT
From the sad post about the FNG that was cut short of his life, we remember. Lets make sure to be aware of the condition of FNGs. Might be a good idea to have a battle buddy for FNGs and pace with them.
Always an honor to lead you fine gents.
11 Soldiers showed up at the Crossing as we reflected on VE Day or Victory Day. The day WWII ended in Europe.
Mosey to the South lot for a warmup:
Side Straddle Hops, Squat Jacks, CopperHead Squats, Dead Man Hang, Plank into Peter Parkers.
COP #1: Paired up. Partner Ran and those that stayed home changed exercised. Once both partners ran, we changed exercises: Imperial Walkers, LBCs, Flutter Kicks, Toe Taps.
COP #2: Repeat with new exercises; Carolina Dry Docks, Monkey Humpers, Bobby Hurlies, Heels to Heaven.
COP #3: Repeat with new exercises; Calf Raises, Hello Dollies, Freddie Mercury, Peter Parker.
There just so happened to be Coupons in the lot which led us into a “Ocho to the Endo” ladder. 1 Merkin, 2 Coupon Lifts, 3 LBCs, 4 Ukrainian Soldiers, 5 Carolina Dry Docks, 6 Monkey Humpers, 7 CopperHead Squats, 8 Side Straddle Hops.
Recovered and circled up for a Plank to Fail Challenge pushing ourselves another 5 seconds every time we wanted to stop. @DTH didn’t want to stop… and took the challenge past time.
Shout out to Dorothy putting in the work tonight and all those still recovering from GTE. Be there for your brothers in the PAX and invite those that aren’t in it yet. Prayers for Mental Health Recovery and Physical Health, not just those recovering from GTE but specifically for those battling cancer and recovering from treatments and surgeries.
This Meatball is cooked. Out!
5 Davillians enjoy summer like temp for the Thursday edition of the ruck/run
Rucker – Headed left out of the clubhouse and loop around the neighborhood.
Runner/Walkers – Took the traditional right and loop around Rutland/Cool Spring trail for 4ish miles
Great morning to be at F3
Spit On That!!
YHC jogged from the Prudential Center, past Upchuck’s old smoke break spot at HBS, to the Harvard Stadium to meet up with the PAX. Dunder led a brief warmup then brought out his kickboxing gear, including boxing mitts and a Thai pad. YHC was not expecting to learn how to be kicked in the early morning gloom but got the hang of it. Dunder sends his regards to Heist – so does YHC! Tclaps to him and the other men who participated in the GTE last weekend!
After getting rained out Monday afternoon Oyster and Honeydo tried a repeato and found perfect weather on a Tuesday afternoon. Paired up with regulars Larry and Jose for many sets of matches. Hornydo tried to join up as a 4th with a threesome of college ladies looking for a 4th but Oyster insisted we keep playing with our group. Oyster is in his element on the courts, you should come out and experience it yourself if you play.