A fine group of four turned into five with quality F3 approved broga mats enjoyed the perfect conditions for a bit of humpday limbering up. Shoulders, back, hips, hammys and quads were highlighted with good conversation about high school baseball and quality eating establishments. Shavasana was enjoyed by most. Great work today boys.
Category: Richmond, VA
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Run or Ruck?
One indecisive PAX member faced indecision head on and opted for The Hard Way at the latest edition of The Clinic. Temperatures were 70 and sunny. According to the people loading buses at 4:40 a.m., the following might have happened.
Run or ruck? That was the question.
Why not do both?
4:40 a.m. Ran 4 miles.
5:20 a.m. Quick change of shirt, grab some coffee.
5:30 a.m. Ruck 2 miles.
Number, name, and YHC took himself out.
NMS: Choose to carry more.
Announcements: YHC is wrapping up running The Bridge. If YHC can swing one more this month, he will do so. Otherwise, the leadership mantle is there for the Right Person to pick up. The Right Person is a dedicated human willing to organize this once a month to support men pulling their lives together.
There are a lot of folks who carelessly banter about the title of “High Impact Male.” This is your opportunity to make an actual impact on other men. Commit yourself to making an impact, commit yourself to leadership for a couple of years, and then take on the opportunity to learn, to bring in others, and to lead.
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Don’t Skip Leg Day
A motley crew of 8 came out to stretch for 45 minutes and watch a pretty pink sunrise. To the chagrin of the New Market clowns, YHC had other plans. Let’s get some leg work in!
Longer-than-normal into a warmup with an obscene amount of SSH and intermittent light stretching.
The THANG – Build A Beast
Too bad Rudy slept in today, he would’ve learned how to do a proper BAB!
6/6/6/6/6/6 Firecrackers > Monkey Humpers > Flyboys > MTN Climbers > Lunges > SSHCircle up at the flag for MORE SSH, Merkins, and abs to take us out. Great work today fellas!
ANNOUNCEMENTS – Boys Of Summer kicks off tomorrow at TWOLF. Come out for a combine-style workout. NTB going away 5/16, Convergence 5/25 @ Dogpile
PRAYERS – Christian and his results, Harrell family
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Crazy 8
Forgot to write the backblast..
Ran the crazy 8. That route sucks with mile 4 going up Glen Eagles.
We solved all the world’s issues like understanding the Egg definitely came before the chicken… And if someone is wearing at Ruck back they might actually be going rucking.Rumor has it Upchuck has an assignment for someone willing to help Reach to him for more details.
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The suffering must be mental as well as physical
5 PAX met at Timberwolf for a tough beatdown and to remind each other what F3 is all about. Grab a block courtesy of Crabgrass, head to the track. No time for a warm up. WOD is below, we got through 3+rounds, those no cheat merkins were killer! Come out this week to Timberwolf for the Boys Of Sunmer kick off! Be ready for IPC in September!
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The Birthing Canal
This backblast is very late. Four weeks late to be exact.
The Warm-O-Rama
We kicked things off with a mosey around the back right soccer field to get the blood flowing, eventually circling back to the parking lot for:
- Side Straddle Hops
- Don Quixotes
- Cherry Pickers
The Groundwork (Shoulder Burn):
Before leaving the pavement, we dropped down for some intensive shoulder and chest work:
- Macho Diaz
- Around the World
- Merkins
- Bear Crawls
- World’s Greatest Stretch (Much needed after that smoke session)
The Thang: The Circuit
The PAX moseyed over to the playground for a high-intensity circuit. We stayed in the “grinder” for roughly 25 minutes, conquering the following:
- The Birthing Canal: A tactical crawl through the tunnel.
- The Hill: Bear crawl up and over the center mound.
- The Descent: Rope climb down.
- The Spider Web: A full traversal around the rope-climbing equipment.
- Jerkings: Pull-ups/Rows performed on the hanging rope swing.
- The Bridge: Wheelbarrow walks across the play equipment.
- The Reset: Renegade Rows with cinder blocks before starting the lap again.
6 Minutes of Mary
We circled up in the middle for a round-robin style Mary. Each member of the PAX called out an ab exercise of their choice to finish off the core.
COT (Circle of Trust)
- Count-o-rama
- Name-o-rama
- Announcements
- Prayer
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Smells Like Summer’s Eve…
A total of 9 gents arrived at UR to run, walk, and bike. Routes had been posted and questions were sparse.
Subsequent discussions centered around the versatility of feminine products when you are in a pinch.
Saab abides
Routes:
6M
5M
New 4M
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“You’ve Got What?” Mammoth Huevos!
Curpees! We’ve got Curpees!
4 Amigos emerged from the gloom for a Cinco De Mayo fiesta!
Warmarama – Mosey from corner to corner of the football field!
- 5 Pickers IC
- 5 Michael Phelps IC
- 5 Tie Fighters IC + Reverse
- The 3 Wives
- 5 Alabama Prom Dates IC
The Thang!
CINCO DE MAYO Complex – 5 Reps/5 Sets* for 5 reps each arm and/or leg.
- C-Curls *
- I – Imperial Goblet Squats
- N – No Cheat Merkins
- C – Clean Swings*
- O – Overhead Press*
- D – Deadlift
- E – Extensions (Tricep)
- M – Merkin PT’s*
- A – Alternating Lunges*
- Y- Yoke Walk (sand bag, 50 yards)
- O – One hundred yard run
CoP 2 – Partner Up – 2 PAX – P1 performs 5 solid Bear crawl pull-through s while P2 walks and counts the 5 reps. Both Partners perform Booyah Clurpees (cardio Burpees(burpee w/o the merkin)). Switch on the 5 Bear crawl pull throughs. Continue rotation for 50 yards.
Ring Of Fire – 10 ct cadence of core exercise from each PAX member
- Taco Shells (V – UPS)
- Mexican Hammers (Amer. Hammers)
- Nacho Libres(Superman’s)
- Street Chihuahuas (fire hydrants)
CoT! Numbers & Names!
Announcements – DTH has his 500 Q at The Forge this Thursday
Memorial Day Convergence – 07:00 to 08:00 at Dogwood Dell Amphitheater in Richmond.
Prayer Requests – Prayers for some of the older kids in the community as they are hearing about the b&b’s and guidance to navigate how to try keeping their innocence.
Prayers for our friend Kenny & Becca as they lost their main source of income and expecting a 4th child within weeks.
Commando closed us out in prayer.
Great work this morning men! Thanks for letting me lead!
”Whatever has begun in anger, ends in shame” – Benjamin Franklin?
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Atilla’s Kryptonite
A Bakers Dozen met in a Middle School Parking Lot for a beautiful morning of exercises. 0530 we step of and mosey to the northern end of the Football Field behind the Goal Posts for a COP of various exercises to finish with Gomer demonstrating the Gurpee.
Line up on the Goal line and start a 10 round set. Each round has the same start: Mosey to the other Goal Line and back followed by various exercises that YHC can’t remember the order
- 100 SSH’s
- 90 LBC’s
- 80 Single Count Flutters
- 70 Single Count Mountain Climbers
- 60?
- 50 WWI’s
- 40?
- 30 HRM’s
- 20 Regular Mekins
- 10 – Double Burpees
Bernie down to the opposite side of the field.
Bear Crawl to the 50 yard line.
Mosey back to the flag
Announcements – Memorial Day Convergence at DOGPILE on Monday, May 25th at 0700 hours. Second Tuesday Lunch next Tuesday 5/12… Be on the lookout for the location.
Prayer Requests – Charlotte and her family as her health begins to decline and moves towards hospice. Prayers for Roger Roger FIL and family, Wojo’s mom and family, Fudd’s sister, Mary, and her family.
NMS – great time today, beautiful weather. Thanks to the Pax for putting up with a beatdown that even YHC didn’t want to do. Based on GPS watches we clocked between 1.8 and 2.1 miles
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Who is Qing this S#$! Show
7 men assembled for a Fiesta on Cinco de Mayo. Crumb aka Cookie was the first person in the lot and I wondered if the cheese grater was making a return, alas it was.
Quick mosey around the to start. COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.
Cinco Exercises (KB Swings, KB Marching Boy, KB Halo Lunges, Curls, Skull crushers) Cinco reps each. Run to end of lot after completion. After 2 break for 5MOM ABS.
Cinco Check. Same exercises dropping halo lunges. Runner/Timer across the lot. This felt more like herding cats then structured exercises. It was at this point crumb asked who was Qing to which I replied you here me talking right.
Prayers for Hermies 2.0 on good health, to Purple Rains sister family, to kids graduating and moving on in life and to our military protecting our freedom.
YHC took us out in prayer. See slack for events.