20 Hoopers Showed up at Timberwolf to kick the Summers hoops tour off!
COP:
SSHs, 3 Burpees OYO, DQs, 3 burpees, Imperial Walkers, 3 Burpees, LBCs, Stretches, Arm Circles
Various basketball games, knockout, free throws, three pointers with running, burpees, merkins, squats, and WWIIs, and half court shots
Numbers, Names, YHC took us out!
Announcements – Check slack, tons happening!
6 Runners and 2 Ruckers came out for YHC’s start of anniversary week.
Route – A simple out and back starting with a loop around the school, turn into Taylor Farm, cross Atlee Station into Chickahominy Oaks, then to the back of the neighorhood before return the same way back for 4 miles
A few of us got in some extra credit with Phonics and Speakeasy taking a loop around Honey Meadows on the way back to get closer to 5 miles and YHC getting in a loop around football stadium and HS parking lot to get in 4.5
The route was designed to have a total of 7 turns on the way out to mark YHC’s 7 year F3 anniversary coming up this Sunday
Looking forward to celebrating the rest of the week!
SPIT ON THAT!!
Early rise for this on at 4:15 to make sure to post at 5am for this AO…Had a Detour to get there and arrived with some time to plant the flag and get situated for this early morning beatdown and here is what happened:
Run 2 laps to survey the parking lot, look for hazards and determine the driest area to circle up for:
20 SSH, 10 slow DQ’s, 10 4ct Helicopters, 15 arm circles (10 small and 5 big) reverso, 10 imperial walkers, 10 Ukrainian soldiers, 20 4ct American Hammers, 10 4ct LBC’s, 10 4 ct Alabama Prom Dates, 10 windshield washers. Recover.
With 9 total today a good triple check was in order so we divide up and P1 – Runs lap around parking lot as the timer, P2 Donkey Kicks, P3 Squats…we rotate in this order where the Runner goes to DK and DK to Squats and Squats to Run. We complete one set by rotating through each station. 2 more sets for a triple check.
We then mosey to Kubota’s truck for the coupons and each group takes one. For the second triple check P1 runs the lap, P2 – Dealers choice on Coupon, and P3 Dealers choice(bench press, curls, overhead press…) on Abs(flutter kicks, lbc’s, etc). We rotate as above with each member finishing each station for a set. 2 more sets for a triple check.
We then Mosey to the Church steps for the last triple check effort.
P1 – Runs to dumpster enclosure at the rear lot and back as the timer, P2 – Calf raises on the step and P3 – Hand release merkins. Each partner rotates through each station to complete a set and we only had time for 2 sets, then we moseyed back to flag for numberama, namerama.
YHC took us out in prayer
YHC signed up for this one awhile ago knowing this was the 4 year anniversary week from the first post in F3. What a ride it has been so far and appreciate all of the great people that I have met. We have worked out, had a beer/bourbon, coffee, run races, ridden bikes, cooked meals, built ramps, rucked, laughed and prayed together. YHC has had many firsts also, likely not to have even been attempted without this brotherhood of men. I look forward to many more workouts and fun times for years to come and thankful for you showing up and posting for various workouts as it is always a great day when you plant a flag, workout, circle up and pray to start the day.
Humbled and honored, see you in the gloom soon gents, Cheers…CB
warm up jog, active stretching.
the thang: 3x 1 mile at 90% effort or uncomfortable. Recovery jog between efforts to let HR return to normal.
Solid effort by all.
Warm up at the basketball court: Side Straddle Hops, Don Quixotes, LBC’s & Flutter kicks
Mosey on the the kids playground for a tripe check of 10 pull ups, 20 LBC’s & 20 (2) count American Hammers
On to the baseball field for the favorite of Bermuda…The Bearmuda Triangle! (Stayed off the bases & dirt, grass only) ~3 markers ~3Oyds apart in shape of a
triangle (used bases as markers). Pax performs one burpee at first
marker and bear crawls to 2nd marker, 2
burpees and bear crawl to 3rd marker, 3
burpees and bear crawl back to 1st marker.
Rinse and Repeat x 3.
Quick run, did a lap on the dirt trail around the basketball court then into the trails enjoying the scenery of the lake in the gloom to stop at what I just made up as Station (1) run to do a workout at 3 separate markers: 10 Merkins, 20 LBC’s & 20 (2) count American Hammers. Then back on thrle trails to find Station 2, run to each marker: 5 burpees, 20 Merkins & 20 (2) count Mountain Climbers. Quick run to the 3rd Station, each marker: 10 Merkins, 20 (2) count flutter kicks & 20 (2) count Mountain Climbers.
Back to the flag and had a few minutes left for a ring of fire… 10 Merkins of your own choosing & 10 Ab workouts of your own. Side Straddle Hops then Stretches on your own.
Announcements
5/29/23 – Memorial Day convergence at Tredagar.
5/21/23 – Reminder to the SOJ – Sunday, May 21st, we’re going to have a family day event at Bettie Weaver Elementary. Start time is 5pm and we’ll plan to wrap up by 630/7. We’ll have basketball, corn hole, an open playground and maybe a few other games, but best of all, McRib has agreed to rock out on his guitar for us. L.E.G.E.N.D. A number of HIM’s have agreed to bring food and please continue to spread the word this week. M’s and 2.0’s welcome and encouraged to attend. Come meet and celebrate the start of summer. Update: We’re trying to get a head count for Sunday. Please confirm in the comments if you’re planning to come. I’ll probably ask you to bring a dish since it looks like we’re going to have a good turnout. Let’s do this!
Just Lighthouse and me today. We started left out of the parking lot towards the ‘goose lake loop’ but turned up before the lake to go to the parking deck at Dave and Buster’s. We generally did the following; run up one ramp and one flat level. Stop and do an ab exercise. Then repeat until we got to the top and do the same on the way back down. We went up and down the parking deck 3 or 4 times and then headed back. I took the shorter way back, over to John Rolfe and then 3 Chopt. Lighthouse took the longer way back, around the lake. We both got over 3 miles. Lighthouse ran about 3.7 miles and I ran about 3.2 miles.
The Source of True Beatdowns welcomed 10 veteran gloom warriors, a breaded FNG brought out by Pinto, and 4 brightly colored MOT studs. Here’s how the bootcamp heroes went to work:
The THANG:
WARMERAMA:
COP #2:
COP #3:
COP #4:
COP #5:
Mosey BTTF:
COT:
NMS: Beautiful morning after the storm that rocked SOJ. YHC kept the PAX (mostly) on hard top, and no, there were no canoes were involved. Pinto punched his Visa to join his Salisbury buddy FNG Ian Fleck, AKA “Drumstick” so named for his love of wings. He did a GREAT job keeping up and plans to shed the breading with return posts around SOJ. The PAX put in some hard work this morning and were rewarded with delicious iced coffee from the DTH tailgate following. Keep posting gents and headlock those FNG’s! SYITG, DTH
Announcements (SEE SLACK!)
Prayer Requests:
17 eager beavers in need of a bush trimming posted for a Fudd inspired route. Alas, Hitch was not there to manage the landscaping but we ventured out into Westham anyway. A fav route for many returned after a hiatus of several years. #Brocode style made it a nice change from typical split routes…..several 4 milers commented that they worked harder because they knew the 5 and 6 milers were running the whole time, looping back to the Six. After COT there was a minor scuffle between Anthrax’s dog (sorry can’t remember his name) and someone else’s puppy (not sure who?). Fortunately no blood was spilled.
Announcements: Memorial Day convergence at Tredegar (7am), Pickleball tournament at Splinter’s house next Wed (5/24) at 5:30pm
Enjoyed it boys! Thanks for letting me lead…..and never stop chasing the wabbit!
9 triple checkers gathered for a Brick inspired workout.
Brick Jacks
WWBrick
American Brickhammer
Brick Angels
Brick shoulder taps
Brick merkins
Brick Circles.
Mosey to first obstacle Triple check. Dips, American Hammer, Run to intersection Bernie back.
Bricklayer crawl then last man does a Merkin and runs to the front.
Next triple check was pole smokers and shoulder taps bear crawl then mosey back.
Mosey back to the flag for your choice brick excercise.
Reflecting on the title freed to lead. It’s an oxymoron. Leadership is often considered a shackle when we choose to lead it’s empowering. Go, lead, be free.
Trying to mix up the workouts a bit. The back to back days of bootcamps has been beating me up. I got some advice from Mr. Rogers this Saturday at DogPile about mixing running between bootcamp days. Thought about it a bit and texted P.O.G last night (who is usually down for a run).
Met at corner of Willowmore and Amethyst this morning at 5:30 sharp. We put in a good 5.25 mile run, slightly above 8:30 mile pace. Good run. I missed that post run high.
Probably going to mix in more running here. Body needs the cross training.
All welcome.