Two runners and one rucker enjoyed the brisk journeyed around the surrounding neighborhoods on this Tuesday morning. The runners did an easy run on the traditional farmhouse loop of 4.35 miles. The rucker left at 5 am and ran back to the VSF with the ruck sack. Well done Yardsale!
COT – Numberarama, Name-O-Rama, Announcements, Yardsale took us out.
Announcements – Frozen Triangle this weekend. Starts at 6 AM at Dogwood Dell.
Gotta Run!
Phonics
A sweet 16 stretched their legs across Westham. 6 mile route is shown below.
Fudd’s precision watch informed YHC that he came up short….TS
https://onthegomap.com/s/s5a5e2va
4 milers proceed straight through University to Westham.
5 milers take Wood to Lakewood, then to Westham.
Saab abides
Yesterday at Hoedown, we did a lot of shoulder work. SOOOOOOO, Handshake did some preemptive complaining about the potential for more merkins, etc. today. As a result, I modified somewhat my usual routine. Here’s how it went.
Warm-up
Mosey to Heartbreak Ridge for 11s
Mosey to benches for Lindsays: 30/10, 25/15, 20/20, 15/25, 10/30
Mosey to Quioccasin Wall for BBTW routine
Mosey to benches in front of school for Dips, Bulgarian Split squats and Step-ups
Mosey to the flag for
Announcements:
Frozen Triangle this weekend
2nd F, 2nd Tuesday (next week) at Firehouse Subs in Innsbrook
Takeout by YHC
When you arise in the morning, think of what a precious privilege it is to be alive, to breathe, to think, to enjoy, to love. Marcus Aurelius
Write-up below is from my downrange Q today at “The Dump” in kansas city. I travel there for work alot and have got to know the guys and asked if they were interested in seeing how the big boys do it out east! The guys did great – I also had the pleasure of 2 work colleagues, my little brother, and an FNG joining! See below for deets.
12 hard chargers gathered for a State Farm downrange Q surprise! I tried to bring the pain train in from Richmond Va – but the F3Kc PAX were up for the challenge and not faint of heart. The following may have happened as the fog rolled in…
6 Spuds rolled in this morning to get a solid workout in. It made for a warm one out there today thanks to the hot potato.
WARM UP (Nancy Lopez)
Thing 1: Triple Check (Nancy Lopez)
Thang 2: Lady of the Night (Cookie)
Thang 3: Eye of the Storm (McGruff)
Thing 4: Up & Backs (Ponch)
Numbers, Names Announcements and Ponch took us out with a prayer
Make it a great day fellas!
A vibrant 15 emerged from the warmth and safety of their conditioned stallions to endure the elements presented to them on this crisp, clear morn. 30 seconds turned into 15 and so we began. According to the parked motorist, this is how it went down.
Mosey to the courts for a slaughter start of suicides. Upon completion, let us travel to the familiar surroundings of the main parking lot for introductions, disclaimers and warmups that included DQ’s, Helis, Jazzercise, Merkins, Freddie Mercuries, LBC’s and Suzanne Summers. All is well with the world, so lets get into it.
COP 1: Dumpster 11’s: Donkey Kicks along the dumpsters, run around the islands to the posts for Pole Smokers. Return to the dumpsters and continue to count down/up. NTB and Doozy were jack rabbits.
COP 2: Hundreds: Short Wosey to the fields line up along the touchline where 100 exercises are performed and upon completion by 1 person, run across to the trees to await the next exercise selected by the front running bastard. 4 rounds of exercises which included squats, flutters (2 count), shoulder taps, SSH’s.
COP 3: Circle up for a bit of Broga on the field. Stretching what ails you. Childs pose, down dog, pigeon ending with shavasana.
Indigenous People run BTTVF. Last man does 2 burpees and sprints to the front. Circle up for a bit of ab work including WWII’s and Rosalita Dips. Numbers, Names, Announcements and Prayers.
Announcements: Frozen Triangle Saturday 2/10 6 am launch at Dogpile. Numerous upcoming Ruck options including Wednesday 2/7 @ 5.30 launch at Huguenot Flatwater, ruck to Pony Pasture. Run miles with Don Draper at MOT. 42 laps starting at 5 am on Wednesday 2/7. Prayers for Doozy’s uncle as he awaits a heart donor. See Slack if I missed something.
NMS: Great numbers at No Toll thru colder conditions. Great mumble chatter regarding fitness attire and other fashion trends, both top and bottoms. Strong work this morning gents. Appreciate the opportunity to enjoy the company. We are all stronger together. Well done.
With a late night text from Big Rig on Dad duty taking care of his sick 2.0, YHC volunteered for the Q. Posh and Shaw-Shank joined in for this fun and never had to leave the comfort? of the parking lot :
F3 Disclaimers and Mission Statement
Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC
Mosey to Florence’s truck tail gate where a 35 lb dumbbell awaited us
Triple Check 1 : Squat Thrusters, One Legged LBC’s, Timer runs to the end of parking lot and back
Triple Check 2 : Bicep Curls, LBC’s, Timer runs to the dumpsters and back
Triple Check 3 : Bent Over Lawnmower Pulls, LBC’s, Timer runs to the dumpsters and back
Triple Check 4 : Calf Raises, LBC’s, Timer runs to the dumpsters and back
Triple Check 5 : Behind the Back One-Armed Wrist Curls, LBC’s, Timer runs to the dumpsters and back
DONE
Numbers, Names, YHC took us out
Announcements : No Rock N Roll this Saturday. Go to DogPile instead for Frozen Triangle.
NMMS : Enjoyed this workout. It hit all the muscle groups with cardio mixed in the whole time. Posh said we’ll be jacked if we keep doing it and Shaw-Shank was surprised how gassed he was never leaving the parking lot. Apollo planned on joining us today after his first post at RNR this past Saturday. He was awake texting with YHC but alas his baby girl 2.0 was crying and he had to rock her back to sleep. Totally understand brother. Family First
Two men who weren’t traveling for work arrived at a spot near the Carillon for camaraderie and exercise.
Start with a long warm up run down past the toll booth, pump house, pipe and back around to the amphitheater for COP: SSH, DQ, Helicopters, Imperial Walkers, Merkins, LBC, APD all IC
Mosey over to the rusty cage. Partner jerkins – sets of 10, 8, 6, 4
Return to the amphitheater – 5 incline merkins on each step to the top
Longish cool down run back to the start.
Good conversation with all of the world’s problems solved! You’re welcome.
YHC was greeted with fifteen brave PAX members including a visitor from GA this morning and we took a little field trip as follows:
Moseyed to the square near Police Memorial Way for COP as follows: 10 x dead man hang, tippy toes with hands in the air, left and right side stretches, 10 x imperial walkers, 10 x SSH, 10 x LBC, 10 x American hammers, 10 x merkins.
Moseyed to the the lake. A set of exercise at each light post: 3 x merkins, 3 x WWII, 3 x lunges. Including one broken one, there are 28 light post.
Moseyed to the neighborhood on Westover Road. A little long 11s on the entire block. merkins and WWI.
Moseyed back to the flag.
Number, names, and announcements. YHC took us out!
Thank you for allowing me to lead this morning! Enjoyed it a lot!
P.S. A FNG was supposed to join the beatdown, but he came 4 minutes late and was not able to find us. McGruff and I will try to bring him next time.
13 pavement pounders with a fresh FNG circled up at the Alamo this brisk morning. Here’s what went down.
Warmarama- SSH, Don Quixote, cherry pickers, helicopters, merkins, LBCs, scorpion kicks.
COP1- Mosey to the Endstone hill for a triple check. Timer, LT. Dans and WW2s. Mosey back to the parking lot.
COP2- Four corners lady of the night style with fence smokers, monkey humpers, squats, LBCs.
COP 3- Split the group. Group 1 performed flutter kicks, LBCs and SSH each until fail. The rest of the PAX circuit was a 10 count bear crawl into 5 merkins for half of the parking lot. That went into a short sprint to side shuffle between placed cones to the next corner of the lot. Next was broad jump burpees to the end of the parking lot, mosey around the back. Met with the flutter kick PAX and rotated.
COP 4- There was a request for a 5 min broga to finish, to which the YHC declined and performed 2/3s of a Dora with merkins and SSH. Time called.
Names, announcements, COT and welcomed oshA (pronounced oshay) to F3.
Always an honor to lead you men. Thank you for every F3 member for the accountability, motivation and momentum to capture my 100th post!