A YHC was greeted with four brave men this morning and we took a little field trip as follows:
Moseyed to the square near Police Memorial Way for COP. Due to the popular demand, YHC led a good stretching exercises: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc.
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. Another set of exercise, 5 x squats and 2 x burpees at each tree.
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!
YHC showed up for a 5am start and met up with Yard sale to begin our ruck. Here is what went down:
We began our route to over the tracks and around Sancerre Community through tunnel and back to school for 1.4 miles , we pick up Bulkhead and Hotel California for a Giles route and return through trails back to Giles road and Atlee High School for 2.21 miles.
Route Below
Runners ran 4.25 miles this morning.
Numberama, Namerama Phonics took us out in Prayer.
Have a great day gents we will see you in the gloom soon. Cheers…CB!
Three heroes braved the elements on a very cold morning. Wise people said that parking deck is warmer, so this is where we went. First round we did 5 Burpies on every turn and went all the way up. But the outside level was icy, so on the next round we decided to stay inside. On other rounds we did 25 Merkins, 25 Squats and 25 American Hammers. Back to the Flag got us to 3.5 miles. It is good to know that it will get warmer… eventually.
P.S. My usual apologies for being late with Backblast. White Snake: Thank you for motivation!
10 Beasts showed up at The Old Hundred for some college memories and a little kettle bell workout. Here is how it went down…
Warmarama- a quick loop around the parking lot and then followed by SSH, Helicopters, Cherry Pickers, Merkins, LBCs and Flutter kicks
The group took our kettlebells and YHC lead us to the bus parking lot…
Started off with 11’s – kettlebells on one side doing thrusters and other side incline merkins
one to some circuit training ( 10 mins) 10 american hammers , 20 squats, 30 curls repeat for 10 mins- completely silent pax and YHC was wondering is the plan was too long or boring
short mosey to bus and back
round two ( 10 mins) 10 swings, 20 big boy sit ups, 30 skull crushers repeat for 10 mins- mumble chatter picked up with stories of a dead possum wrapped as a baby and other college stories. after the fire alarm went off at the school we saw it as our time to exit… back to the front for a short round of Mary and TIME.
Thanks to all that came out today. always grateful for the opportunity to lead. special thanks to Nancy for the laughs. Make today awesome!
Eleven of the faithful and one FNG (White Beaver) posted at GridIron early on a Saturday morning. Both the undersigned and Tater claimed to have reserved the Q, but Tater yielded to the undersigned. That decision would prove to be tragic.
The undersigned took the Q and started the PAX out with a typical warmup COP (merkins, don quiotes, LBCs, etc.) The undersigned then declared that there would some Frank’s ball (kickball), confident that Polly’s injury at the prior round of Frank’s ball was just a fluke.
It was requested that Frank’s ball be played on the Astro Turf field at Striker Park. The PAX made its way over and a makeshift field was constructed using hats and gloves as bases.
The teams were allocated randomly. That turned out to be a mistake since Piglet, it turns out, is a professional quality kickball player and proved himself capable of covering the entire infield and outfield, along with covering all bases and along with hitting runners with the ball form 80 yards away. It was a route, and team Piglet won easily.
Tater was injured almost immediately, I believe during the first “at bat”. He was out for the remainder of the battle (and day). The following was overheard around the table at Starbucks.
In the realm of valor, a warrior stood tall, With a heart of courage, ready for the brawl. He allowed his comrade to lead the charge that day Into the chaos of battle, they made their way.
With armor gleaming, and resolve so strong, He watched as his friend marched forward, headlong. “To lead the way,” he selflessly decreed, His trust in his comrade, a warrior indeed.
But in the midst of the clash, a cruel twist, His own leg, a weakness, in pain it did exist. The great warrior stumbled, his strength gave way, His life extinguished in the heat of the fray.
In this tale of valor, we mourn the loss, A leader’s sacrifice, at such a cost. His memory lives on, in the annals of time, A noble warrior’s end, in a battle’s prime.
We called the game with roughly 25 minutes remaining in the workout and spent the remainder of the hour doing four corners on the astro turf field.
At the COT, Liam was named White Beaver in order to conform to a GridIron convention.
Frank’s Ball is hereby retired at GridIron on account of it’s tendency to cause unfettered mayhem.
Nine modern-day warriors took on a DTH beatdown in mean mean stride, as follows:
The THANG:
WARMERAMA:
Mosey onto the BBall Court and circle up
Welcome & Disclaimer
RUSH-ERAMA – Play the song “Tom Sawyer” with Nancy Kerrigans for the instrumental parts, and Burpees for the lyrical parts
A few IC Reps to finish the warm-up
COP #1:
Mosey to the Playground and Partner up
COUNTDOWN LOOPS – P1 bearcawls loop, P2 does x10 WWII’s at the Entrance then runs to take over Bear crawls, P1 runs rest of loop and does x9 WWII’s at Entrance, then runs to switch. Continue to complete countdown.
COP #2:
Mosey over to pay the BRIDGE TOLL, but there’s been some inflation…
Alternate x10 Dips with x10 Incline Mericans until x100 reps total completed
COP #3:
Mosey to the Tennis Court
CHAIN GANG – PAX line up on the chainlink fence for IC reps of the following
Chain Climbers – planking in front, walk hands up to standing then walk hands back down to plank and do a Merican
People’s Chain – Hoedowns
Chain Smokers
Run a lap
Donkey Chain Kicks
Alabama Chain Dates
Balls to the Chain – Hip Slappers
COP #4:
Mosey out to the soccer parking lot with random movement drills
VARIABLE SPRINTS
Mosey BTTF:
Circle up for SALLY UP SALLY DOWN
Complete Boat/Canoe until unable to continue then switch to Arm/Leg Raises
Finish time with Squats to the beat of DANCE MONKEY
COT:
Counterama # 9
Namerama
Announcerama (see Below)
YHC took the PAX out in Prayer
NMS: Solid work this morning brothers. YHC has been missing a musical beatdown for a while so it was time to welcome back the beatdown beats, and as usual they didn’t disappoint. YHC will be transparent here – there’s a significantly higher level of personal push felt when sitting in the Q seat, so ongoing deep gratitude for permitting me the opportunity to lead. Yours, DTH
The 6 hardest men south of Ironbridge eschewed the fart sack for a State Farm beat down! As my favorite Vermont Senator would say “Either every PAX receives a fair share of burnout Merkins, or none do!” In that spirit – everyone got a little taste this morning 🙂 I’ve noticed when doing numbered reps, PAX can tend to tailor their form, effort, or cadence to finish whatever reps are issued. Today’s XO’s focused on complete failure – “berning” out each muscle group in tandem via reps to failure or tabata style circuits. The Southside 6 was rewarded with some State Farm Coffee Fellowship after they conquered the following…
Waramarama
Start Slow – 10 Tempo Merkins
Mosy
Speed Drills around Cones
Ukrainian Soldiers, Disclaimer
Other various I.C. Warm-ups
Partner Stretch (@Shaw-Shank and @Posh seemed quite comfortable with each others’ touch)
THE THANG
COP 1 – Burn-out Merkins
Partner Up
Pax 1 (timer) – Merkins with excellent form – GO TO FAILURE
Pax2 – Runs around bball court
(3 Rounds)
COP 2 – Burn-out Kicks
Swap Partners
Pax 1 (timer) – Donkey Kicks – GO TO FAILURE
Pax 2 – bernie the bball court
COP 3 – Burnout Pull-up Circuit
Here we did pull-ups IN CADENCE – did the following as a group…
5 I.C. Pull-ups
Run 200m (to other playground)
4 I.C. Pull-ups
Run 200m (and back)
3 I.C. Pull-ups
Run 200m
2 I.C. Pull-ups
Run 200m
1 I.C. Pull-up – ADD 30 SECOND HOLD
MBTTF
COP 4 – Finisher Calisthenics Burn Out
Group does burpees
2 Pax sprint to dumpster and back
Repeato through the gang
Group does Mtn Climbers
2 Pax Sprint to dumpster and back
Repeato through the gang
Numbers, Names, YHC Took us out
NMS
Enjoyed some coffee time on the tailgate of YHC’s truck. I received a nice carafe/thermos for Xmas and it has motivated me to make 5-6 extra cups in the morning before F3. Nothing like sipping on some hot coffee even for a few minutes after a beat down and actually catching up with the Bermuda squad. I have to say – the 6 PAX who posted today are arguably some of the hardest PAX in the region (you heard me SOJ 🙂 ) – so we sharpen the iron in a serious fashion every Tuesday – it’s an honor to lead them and it makes me smile!
Fifteen able bodied athletes gathered in the grey moonlight for a great spider run experience. After blazing through instructions, as almost everyone saw the route posted last night, of we went. Routes were heavy so almost everyone was late. Some more than others.
The Route
By the lake, around the baseball field, left on College
Right on Lakewood, right on Wood, left on Baldwin, right on Westham, left on Baldwin, left on Rock Creek, left on Forest, right on University
We haven’t gone northwest in a while, saving Henrico’s summit for warmer days. Today’s route used Patterson as the iron curtain, knocking a few times but never crossing.
6s discussion centered around vacations, offshore/nearshore engineering, and how parents are living the retired life. We almost got picked up by someone on College on the way but, but he was just turning into a driveway. Then we almost got picked up by a gaggle of other runners, but they were just being kind and informing us of ice on the bridge. Maybe one day someone will try to pick up Faceplant.
9 men joined for a Handshake makeup Q from 2 weeks ago and this is our offsite adventure
Start with a mosey to the wind-free courtyard at Quiocassin Middle
Mosey over to Shane Road and take advantage of the lights at the Henrico Recycling Center and do a Triple Check. P1 HRM’s, P2 Squats, P3 runs down to the corner of Woodcrest and back. 3 Rounds
Starting at the Recycling Center we moseyed back down to Woodcrest to start a Lindsay with 30 Squats and 10 Carolina Dry Docks. Continue at Holbrook/Elon, then Vassar Road, then Woodcrest Road.
We’ve got enough time so lets do the run in reverse
Turn back in reverse and at Elon/Holbrook and do 50 2-Count Flutter Kicks.
This is where things went downhill, YHC didn’t remember to turn left on Holbrook and continued to Fisk and to Inez and then to Quioccasin and back to QMS. This mistake extended to the run from .46 miles to .91 miles. Pinto clocked us at 2.3 total miles.
We arrived at the Flag with 2 minutes to spare so a Burpee Ring of Fire was completed.
Announcements – Frozen Triangle is coming up and so is Grow Ruck
Prayer Requests – none
NMS – slightly warmer weather than we’ve seen in the last week made for good running. It was nice to make a off campus trip, not something that is done frequently at Heartbreak Ridge. Thanks to the Pax for their patience during a slight misadventure.
