A pair of brogii veterans were joined by a rookie for an early morning sweat stretch at the humid courts of No Toll. Shoulders and back were emphasized with some hips and glutes added for good measure. Moved onto legs before finishing with a short but sweet Shavasana. She was thick today but good conversation and times were had by all.
Category: Richmond, VA
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I’m not sweating, you’re sweating
12 men eagerly gathered to see a rare Upchuck Q but there was no Upchuck. So the Smash Bros took the Q.
Honeydo Q –
- COP with various exercises to included Scorpion Kicks
- DORA 100 Derkins, 200 Bench Kicks, 300 Jump Squats. P1 runs to the top of Heartbreak Ridge and back while P2 does the exercises
- Jerkin Gym, partner up for 3 rounds of 8 Jerkins
Handshake Q –
- COP # 2 to included proper Scorpion Kicks (Inverted) and Pencil Rolls
- Triple Check on the field. P1 Run to the 80 yard line and back. P2 HRM’s. P3 LBC’s.
- Line up on the field. Gorilla Shuffle right 30/40 yards. 30 WWII’s. Gorilla Shuffle left back to the line.
- Bear Crawl back to the line
Announcements – Whitesnakes band is looking for their next gig. Be on the lookout for the next show.
Prayer Requests – Upchuck had a Colonoscopy yesterday and he got the “all clear” this is great news after last year.
NMS – hot morning today so there wasn’t too much mumble chatter. Atilla mentioned he’s been working like crazy the last 2 weeks so we were glad to have him out. Pigskin is leaving today for Spain/Portugal for 2 weeks. Safe travels!
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No Comment
A lucky 13 covered routes of 4, 5, and 6 miles all with one thing in common – heat, hills, and humidity.
OBT took us out.
Announcements:
- Wednesday evening hill workouts are resuming tomorrow. Bootleg to post details on slack.
- Thursday paddle trips on the river are in full effect. Meet at Huguenot Flatwater at 630 pm. Let Upchuck, Honey Do, or Lockjaw know so we can keep a look out for you or bring an extra boat.
- August 17 – Pickleball tournament. Sign up now per Hitchhiker.
- September 12 @5pm ET – Richard Reeves will speak to the F3 Nation. More details will be forthcoming.
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Did I get the wrong day?
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.
Gotta Run!
Phonics
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I’m the Captain Now!
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
- Round 1 – Pax Bank – 1,000 Merkins
- Rounds 2 thru 5 – timer – bear crawl pull thrus with Cindy
- Round 2 – Pax bank – 1,000 Diamond Situps
- Round 3 – Pax Bank – 1,000 Groiners
- Round 4 – Pax Bank – 1,000 Flutter Kicks
- Round 5 – Pax Bank – 500 Burpees
- 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.
-State Farm
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Perfection
perfect numbers, perfect weather, perfect morning.
Welcome FNG Patches O’Houlihan!
Get a partner and sign up for the 8/17 tourney.
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Hoedown Farmer’s Market
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!
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Alive and Well…
7 gents posted a variety of distances, be it on the trails or roads covering north and south bank of the James. Yes Sunday Funday is alive and well…
Saab abides (and bothers with BB’s) where possible…
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HOLY WATER shenanigans
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.
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Refreshing Rain
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
CMIYC
10 monkey humpers
run backwards
Run a lap around the schools