6 PAX and one enigmatic container gathered at the F.O.R.G.E for another winter classic. The sounds of Last Call’s 1998 backpacking trip to Germany filled the air. The following is a brief summary for your viewing pleasure.
Mosey to the elementary school for Warm Up:
SSH’s, Bruce Lee Punches, Apple Bottom Poppers, Ukranian Soldiers, Hand Release Merkins, Alabama Prom Dates, Lunge Walk, Mummy Kicks.
Mosey to lower parking for Exercise One: Mystery Box
One man draws an exercise from the box, then totes the medicine ball to the top of the hill and back. PAX perform that exercise for the duration.
Off the top my head:
Hand Release Merkins, Dips, Pickle Pounders (elbow plank), Shurpees, Bear Crawl, Crab Walk, Appalachian Lunge Walk, WWII’s, Freddy Mercuries, Incline Merkins, Walking Arm Circles, Mountain Climbers, V-Ups, Jump Squats, May have missed a few
Mosey back to flag for one minute of Monkey Humpers
Numbers/Names/Announcements/Prayer Requests
Last Call took us out.
Final Thoughts: Mystery Box was definitely dishing out some punishment this morning. Couple of back to back to back upper body was tough. Great job by the PAX pushing through. Special shout out to Buggy who posted for the second time! Fiona appeared to crack the code on how to run with the medicine bell. Well done.
SYITG
Category: Richmond, VA
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Five for 5
As the SOT PAX led by NTB ran across the street to NTB, the MOT PAX headed off for a slightly familiar Don Draper curated 5+ mile route. It felt colder and darker than usual…even with the headlamps blazing. But it was nothing that a few miles and good company couldn’t cure. Great conversation as Doozy ran back and forth (unable to slow down long down enough to keep the pace of the rest of us).
Be on the lookout for some upcoming CSAUPs and races including the Frozen Triangle in January, a Hardywood-spawned run/bike on the Cap Trail in March, Roanoke Half in April, and the Grow Ruck in May.
Make it a good one! Peace!
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Concussion Protocol Avoided
8 Hardy Souls arrived to find perfect conditions of 70 degrees and sunny for a solid start to their day. Here’s what transpired…
COP – 56 SSHs, Dead Man’s Hang, 14 Imperial Walkers, 14 Arm Circles, 14 Don Quixotes and 14 Ukrainian Soldiers.
Mosey to the blacktop for four corners – only thing missing was Fudd and his dislike of this particular exercise plan. In his honor we did 4 rounds of the following – 14 LBCs, 14 Merkins, 14 Flutter Kicks and 14 Crab Cakes. One member of the pax mumbled about repetitive exercises but to no avail.
Mosey to the field for a version of 11s (or 10s) depending on how many trees you think are on the Cary Street side. Whatever the number, we performed 5 exercises at each tree. Three rounds of this – one doing jump squats, one doing hand release Merkins and one doing mountain climbers. That got the PAX breathing hard.
Mosey to the pavilion and partner up. Partner 1 performs 14 pole smokers while partner 2 does Lt Dans. Four rounds of this were executed. One member of the pax initiated his approach to the pole perhaps a bit too quickly but luckily was wearing his foreskin head cover that averted any serious injury. No need for concussion protocol.
Numberama, Namerama and Prayer. Hitch’s M is due with their third child in June. He is prepping for that and for his mother and his mother-in-law coming to town. Prayers for him.
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It’s always Burpee and 70
Seven beasts came out to Timberwolf to start their day off with a good beat down. Time started with 10 merkins, mosey to the B-Ball courts for the warmarama. SSH, Don Quixote, imperial walkers, dead man hang, F**ds wife + Wilsons wife = McGruffs mom, LBCs. Mosey to the tennis courts. Every 10 min the PAX stopped for 10 merkins.
COP 1- We got the burpees out of the way early with a 4 corner (lady of the night style). Burpees – WW2- monkey humpers- flutter kicks.
COP 2- Dora with 100 merkins, 200 LBCs, 300 SSH.
COP 3- 11s with dry docks and jump squats at the top of the hill.
Mosey back to the flag with a ring of fire with abs, PAX choice.
Time, names, announcements, prayer requests, COT.
12/19 Rosies 12 days of Christmas @ No Toll.
Always an honor to lead you gents!
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Kinda Like Eskimo Brothers, But Different
The weather report said 70 and sunny when the alarm went off this morning, but in the Midlo Middle parking lot a solid group of 8 huddled together in anticipation for an NTB beatdown. Time to go and YHC takes off across four lanes of traffic to the north side of Midlothian Turnpike. The PAX, confused at first, follows cautiously until it is abundantly clear that we are heading across the street for an NTB @ NTB warmarama!
WARMARAMA
The PAX circles up in the parking lot for a variety of IC movements. After taking an extra warm-up lap around the school, Hardywood finds the PAX and joins the fun to make it a 9-pack. Warm-up complete. Let’s mosey across traffic and back to the parking lot.
COP 1: 7 of Diamonds – 7 rounds of 4 corners where the PAX performs each round’s movement and corresponding reps:
- 7 Merkins / 14 Crunchy Frogs / 21 Squats / 28 Flutters / 21 Carolina Dry Docks / 14 Mountain Climbers / 7 Burpees
COP 2: Heartbreak 1,2,3 – Mosey around to the hill and partner up for 100 Merkins, 200 Squats, 300 LBCs while the timer runs downhill to the snack bar and back up. Many cars driving the hill to get to their busses added a dangerous thrill to the challenge.
COP 3: Four Corners – Step over to the tennis courts for a bro-code lap including 50 Freddy Mercury’s, 50 Box Cutters, 50 Merkins, and 50 Heels2Heaven.
COP 4: Eskimo Merkins – With three minutes left on the clock the PAX circles up for 10 eskimo merkins.
- Start in plank.
- Drop to a 6″ hold on the Q’s “down” call.
- Q counts “one” and calls “up”.
- Push back up to plank.
- Repeato while extending the time holding 6″ with each rep.
- Example: “Down, one, up. Down, one, two, up. Down, one, two, three, up…”
COT: Numbers, Names, Announcements, Prayer Requests
- Prayers for Double Mint’s mom who is scheduled to have surgery on 1/2/24, as well as his niece who walked out of a 90-day drug rehab facility after one week for the second time.
- 12/19 Rosie’s 12 Days of Christmas @ NoToll. Gift exchange to follow for participating PAX.
NMS: OC was going to be left off of the PAX count as payback for last week had he not said something in the COT in front of everyone. The bromance flame was dwindled but not extinguished. YHC enjoyed introducing the eskimo merkin to the PAX, which was picked up from the T-Gives convergence in Cary, NC last month.
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It Must Have Been Cold
2 Ruckers and 1 Runner posted on a chilly Tuesday morning. Ruckers rucked for an hour and 15 minutes while the runner (Phonics) ran for 45. We met back in the parking lot at the end. Phonics took us out.
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2 right gloves
Whitesnake brought 2 right gloves to the workout. Fortunately, I have a collection of gloves to choose from. The four of us ran to the parking deck with Dave and Buster’s. From there, we ran up one set of steps to the top, then ran over to the other set of steps and down to the bottom and then returned to the start. Upon returning, we did 20 merkins. I got 6 rounds in. The rest got 7 rounds in. Then we returned to Pocahontas. I took a short cut.
No announcements
Genesis: Then the Lord said to Cain, “Why are you angry? Why is your face downcast? If you do what is right, will you not be accepted? But if you do not do what is right, sin is crouching at your door; it desires to have you, but you must rule over it.” This is the basis for the novel by Steinbeck, “East of Eden”. Is the message of God to Cain, a message of hope? Is sin something you can overcome?
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FW SZN of GVN – Handshake Edition – Managing Chaos
15 men gathered for this weeks First Watch Episode and this is what transpired:
Mosey and the parking lot 1 lap and circle up for a COP
Mosey to where Overlook splits from S. Ridge Road and partner up. P1 Runs to the Cul-de-sac and does 10 Burpees, P2 does WWII’s until P1 returns. (1/3rd of mile for out and back)
Mosey to the bottom of the S Ridge and partner up. P1 does Squats and P2 runs to Old Bridge Road and back. P1 switches to Flutter Kicks halfway through. (.45 miles for out and back)
Get 2 Partners for a Triple Check. P1 runs to a loosely defined spot up the hill and back. P2 does moving SSH’s, P3 does Lunge Walk or Squat Walk. (directions could have been better, but it was a work in progress)
Switch to Indigenous Peoples Run to the tip of the Triangle Park at the top of S Ridge. (Lockjaw couldn’t hear the directions to “hold up” and and started the mosey prematurely)
Burpee-jerk. YHC asked Ronnie for a exercise and he said Merkins. YHC quickly described The Handshake Burpee Jerk and it was completed while every was supposed to be doing Merkins if they weren’t doing Burpess. (the exercises were reluctantly completed).
Mosey back to the flag for COT/Gift Giving.
Announcements – Faceplants Dogpile VQ this Saturday. SOJ Twinkle Light this Sunday night at some location.
Prayer Request – none
NMS – It was a great day to Q. It was YHC’s first time Qing for Season of Giving. It was fun to plan something that overlapped between YHC’s favorite things and the FW AO personality. We tried some newer variations YHC has been working on, its not hard to feel like a comedian working out a new act before the official tour starts. Thank you all for the opportunity and the motivation.
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I sense a pattern
1 dozen pop cycles emerged from the Gloom to see what Doozy was warming up
Mosey to the bridge and pay your toll 20 Dips, 20 Incline merkins
Mosey to the parking lot for COP
10 DQ’s, 5 Highspeed DQ’s (thanks Rosie), Helicopters, Ukrainian Soldiers, Imperial Squat Walkers and LBC’s
Mosey to the pavilion to talk about Jack Webb
4 Raise the Roofs, 1 Merkin Repeto until 40 and 10
Mosey to the parking lot for 4 corners Corner 1 – 10 Scrunchy Frogs, Corner 2 – 20 American Hammers, Corner 3 – 30 Sugar Sticks, Corner 4 – 40 LBC’s
Mosey back to the pavilion for more Jack Webbs
4 Arm Circles, 1 Shoulder Tap Repeto until 40 and 10
Mosey back to parking lot for another 4 corners Corner 1 – 10 Ball Dippers, Corner 2 – 20 Jump Squats, Corner 3 – 30 High Knees, Corner 4 – Squats
Mosey to the end line for Parking lot crawls – Bear Crawl to the first line 1 Merkin, Repeto increasing by 1 at each line to 10 Merkins, Return trip repeto with crab walks and LBC’s, return Lung with a squat and end with a super suicide Run to first line touch, return, run to second line, return. 10 Times
Mosey back to the bridge to pay toll 20 Dips, 20 Incline merkins
Mosey BTTF for a quick Scrunchy Frogs IC, 20 American Hammers IC
Numbers / Names NTB took us out
NMS:
Not 1 Burpee was done this fine morning, it was on the play sheet for another Jack Webb but YHC thought that might be a bit much. It was good to have Sin Bin back out in the Gloom today (as I sit here watching the Red Wings and Blue’s). Next weeks No Toll will prove to be much more well thought out, can’t wait for the 12 days of Christmas.
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Murph Monday on a Tuesday
4 amigos came out on a frosty 70 and sunny morning, these strange occurrences happen when you’re in the Bermuda Triangle. It was a small PAX, but they put in some SOLID work! Here is what they got done.
Started out with a standard warmarama at the basketball court. Nothing special here. Mosey over to the playground inside the track for a slightly modified Murph with no weighted vest.
Each PAX would perform 5 sets of each and then do a lap around the track.
5 pull ups, 10 merkins, 15 squats
Repeat 4 times. Total 100, 200, 300, 1 mile.
I underestimated this PAX as we completed this version of a Murph (only about 1 mile of running instead of 2) in I believe was under 25 minutes. Who knows how fast Posh would have been done, had he not slowed down to keep from leaving us in the dust.
We moseyed back to the basketball court for some Broad Jump/Bernie suicides.
Then moseyed over to the entranceway for some walking lunges. We all were trailing Florence for these and got to admire his always perfect form.
Then a short jog around to stretch legs out after all the lunges.
Back to the flag for the COT.
YHC took us out.