YardSale and No Idea rucked about 2.5 miles and only got lost a little. We did go by Bulkheads house at least 3 times. It was a good ruck with a good pace. We spent most the 45 minutes discussing our aging moms and their health and housing issues. We met back up with Opus. Numberama, Namarama and Opus took us out with a prayer.
Category: Richmond, VA
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Maybe You Shouldn’t Go To School Today
Yard Sale warmed us up next to the school office. Workout consisted of: 1 – 11’s (WWII’s & Calf Raises with lunges between). 2 – 4 corners (20 of each followed by 30 and 40). Exercises were SSH, Donkey Kicks, Monkey Humpers and Dips. Between the corners we switches between mosey, walk, Bernie Sanders and karoke. 3 – More 11’s – Burpees and Merkins. Mosey back to the parking lot for a couple minutes of stretching. Numberama, Namarama and Prayer by YardSale.
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Mannly Men
Bulkhead and Yardsale met on a perfect Wednesday morning for some kettlebell work. Bulkhead warmed us up with some exercises followed by a Tabata.
Yardsale took us out. Prayers to several PAX members who are having health issues (themselves or family).
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My Cheesecake Brings All The Boys To The Yard!
YHC came up with this title yesterday after considering enticing some of the PAX out this morning with some of the M’s cheesecake she made for my birthday, but I dropped the ball. But still want to stick with the title as I’ve got nothing else.
2 summer ready men emerged from the gloom for a not so average Iron Haul ruck/beatdown. Here’s the deets!
- Ruck Shuffle 1 mi.
- Hand Release Merkins for full 2 mins
- Squats for full 2 minutes
- suitcase carry a kettlebell for .5 mi
- Standard ruck for remaining workout
- The Ruck Stays on!
Let’s get after it this week men!
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Red Flag day
Circa 2001, ole Heist and Handshake were wrestling buddies at JRHS *a blue ribbon school of excellence.* Back then, coach would have a “red flag day” which was basically a slaughter start, followed by all out intensity. Today was a red flag day at the Alamo.
Fourteen dudes joined me on this brisk morning. Began with a curve ball mosey, to parking lot and guys started to circle up for typical warm-up…not so fast. Straight to the hill behind the pool.
Part 1 – Hill 11s (Squat and Merkins). Start with 1 squat and 10 Merkins. No time to catch breath…off to bottom of the Alamo’s love hill at very bottom of EndStone Trail.
Part 2 – All the way to the bottom guys….groups of two for typical love hill with a twist (bear craw, lunges, broad jump burpees). Twist —> Runner has to do a burpee for every mailbox when running to relieve partner.
Part 3: Mosey to Rudy’s playground. Triple check — stepups, chin-ups , runner to HOA violation snowman and back.
Part 4: A few rounds of wall sits (1 minute), followed by a few sets of donkey kicks.
BTTF for about a minute of stretching.
Welcome to Hermey’s son Liam aka “Mr Miyagi”What’s coming up:
1) Two-year Q for Crabgrass at Alamo next week.
2) Grow-ruck for the guys NOS in September. Way to go!
3) Alamo year-3 anniversary coming up March 30th. Can we squeeze out and FNG or three?Prayers:
- Guys on IR (Cookie)
- Prayers for our healthy children (and that they stay healthy) and that we remember each day how blessed we are to have our children bouncing around (even early in the morning).
- Prayers for Wildcat. He has some very important cancer scans next week (11th I believe), which dictate the course of his treatment. No matter what – God is good.
Way to go guys for pushing it a bit with me this morning. Good stuff.
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Day 1 – Jazz Flute
Hoedown is where it all started. On a cool March morning in 2018, 6 weeks after my second child was born. I don’t remember much of the actual workout but I do remember having to crawl through a tight Crawlspace during my first appointment and my arms and chest were so sore and by 2:00 I was ready for a nap.The amazing thing is of the 12 guys at that workout 9 are still regulars. One has moved and two no longer post.
YHC has decided to make a week of it and Q Monday-Friday. It’ll be hard to think of new and exciting things to do each day, but YHC will try.
As the clock struck 0530 Vandalay and Oyster were exiting their cars. We made our way down Hepler for a COP.
Mosey from Hepler back to the mini loop at Hoedown for a Triple Check. P1 HRM’s, P2 WWII’s, P3 Run the loop. 3 rounds.
Mosey to the Third Church Parking Lot to recover the Coupons. Get back in your Triple Check groups. After a failed attempt to do something on the fly YHC audibled to something easier to describe.
We finished with a Coupon Handoff. 12 guys circled up, a Block every third man. Block Man completes 10 of a exercise and the other two men complete a different exercise.
Mosey back to the flag to close out the beat down.
Announcements – Breaking Bread. Saltlick has this month but we need a Q for next month. The Bridge is open for March, check the Q sheet and grab some friends.
Prayer Requests – Upchucks friends that are battling illness and unfortunately nearing the end.
NMS – fun morning with 12 of the best people to hangout with 0530 on a Monday morning at an Elementary School. Excited to start off my 8 year celebration where it all started.
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Boom clap
7 men, 7 bells. Incessant ringing.
Mosey to the roundabout for a warmarama. SSHs, DQs, helicopters, mirkins, plank jacks, LBCs, Rosalita whips, etc.
Mosey to the double stair case for a some overhead press per stair, descending squats per stair. Jump squats up the stairs, squat down the stairs.
Some wall work, hoedowns with the kettle bells. Then balls to the wall Bombs over Baghdad. Sprint to the other end of the soccer field.
Chest presses oyo followed by WW3s: feet up the hill, inverted WW2s with a kettle bell. Boom clap with 40 squat thrusters.
Since we’re suckers for pain, sprint back to clockwork hill for some lunge walks up. Muhammad Alis with the bell against the wall. Lunge down. 40 American Hammers. Walk back up the hill. Bernie down.
Mosey to the loop for some kettle bell swings. Mosey up to the main roundabout for some more kettlebell swings. Like a bullet with butterfly wings.
Mosey back to the flag for some parking lot bear crawls with the bell, then cradle crab walks. Then ran it back again. Back to the flag for some burpees.
The most beautiful sunrise. COT.
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Speaking of Penetration
Too many guys out at OTB today for a run/ruck/walk to not post a Backblast. Plus there was a perfect BB title thrown out as a questionable segue at coffee.
1-hour of activity for everyone regardless of speed, weight carried, or species. Runners thrived with some slow miles although a couple tried to pull away, only to be drawn back by lack of directions.
Ruckers/walkers were dragged along by a couple of canine friends that were rewarded with pup cups at the end.
The most consistent and longest running OTB workout in the land continues. Beware of the rucker text thread Salt Lick – you’ve been warned.
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The Saturday Slow Mosey
Two teachers posted at Atlee High School on this last day of February after five straight days of teaching bell to bell. With days off, snow, and delays, both may not have been in shape for that difficult feat at this time of year. Because fatigue and soreness were going to be issues, YHC took the Q and this is what they did.
COP: SSH, Helicopters, Arm Circles, Imperial Walkers, Don Quixotes, Running Man, Merkins, American Hammers, Heels to Heaven, One legged APDs, other leg, both legs, Bulgarian Split Squats, Raised dips
Slow Mosey to pullup bars
For 20 minutes, we did the following five exercises with 4 of them in the corner of the blacktop: 5 Pullups, 10 Merkins, 15 Squats, 20 Flutterkicks, 25 Mountain Climbers.
Slow Mosey back to VSF
COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.
NMS:
YHC showed up into the parking lot this morning a few minutes late and saw many frosted over cars but no F3 PAX members. He guesses there was an overnight school trip which could explain the cars. A few minutes later, Opus showed up in the parking lot. With a late start, both slowly moseyed throughout the AO which turned out to be perfect on this Saturday. Corned Beef joined us for coffee at Local Cup following the bootcamp. Great way to start off a weekend.
Gotta Run!
Phonics
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Do you have the mobile ID?
YHC wanted to double dip this morning and get a pre Purple Rain warm up so I snagged the Q late last night. Wasn’t sure anyone else would show up but was pleasantly surprised. 3 HIMS rucked the walking path at Rockwood. Nothing fancy, just grinding out 2.88 miles in just over 52 minutes before the morning light. There was some chatter about Grow Ruck, mobile ID versus global entry versus TSA pre check, and life stuff.
It was high 30s but felt much warmer. A great start to the day!