4 runners came out to get in the second run of the week. For three of us, it was take it sort of easy before our 10k this week.
Route was a traditional loop around Rutland, then full trail run in Cool Spring West. YHC decided to take the same way back getting in just over 4 miles. The rest of the PAX did the Bojangles loop and got closer to 4.5 miles. Made sure to keep the pace reasonable.
Speakeasy may have EHed us to run in the new Half Marathon next March
SPIT ON THAT!!
8 warriors emerged from the gloom to melt the muffin top, gain abs of steel and chests of power – just in time for pool season. According to the guy liming the Mary peewee soccerfields in the dark (wtf?), this is how it went down more or less.
Mosey to grassy field. F3 Mission. Disclaimer. All exercises IC: 35x SSH, 10x Don Quixote, 10x Helicopter, 15x Arm Circles, 15x reverso Arm circles. On 6. 10x WW2, 25x LBC, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita, 15x HtH, 10x Freddie Mercuries, 10x Australian Grass Angels. Flip it over. 10x Grass Angels, 52+ Merkins: 10x Merkin, 10x Wide Arm, 10x Diamond merkins, 10x Merkins, 10x SHAZZAMs, 2x OMC Merkin + 1 Merkin for the Rangers in the sky. 20 min COP so far. 10x Alabama Prom Dates, 10x Tusacaloosa Trailerpark Twister. 22 min COP.
Mosey to pull up bar. All pax plank. 1 pax plus one assist attempt 8x pullups YvsY. 6x on round 2.
Mosey to blacktop. Quad check. BTTW, WW2, Helix Squat. Timer runs to fence.
Whomp there it is! (working title, new one next BB). Pair up. 20x WW2 run to catch up to partner who bearcrawls for 20 full crawls (thats 40 paces Fudd). 5x booyah merkins. Switch it up. Called at time. BTTF.
Rosie took us out. Prayers for Caroline (Gomers niece) for full health, Chris (BoneThugs relative) on his loss, PAX overall.
Announcements:
NMS –
Some PAX broke their apprehensions and discovered that not only is a 20min CoP do able, but it can be a rip roaring blast, so much fun! YHC plan is balance. Seeking challenge for veterans and new PAX alike. YvsY. Rosie says we need to add legs. How much COP is too much? Work before fun.
Get some!
12 NASCAR Hopefuls hit the track and field at Tomahawk Creek Middle School. Here’s what the weekly garbage truck driver observed :
F3 Mission Statement : “To plant, grow and serve small workout groups for men, for the invigoration of male community leadership.”
Mosey to tennis court
Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC
Mosey to track
THE THANG :
Lay down a deck of F3 Nation Exercise Cards on the track. Number cards = 10 reps. Royalty = 20 reps (except for the few cards that have a specific # of Reps on them or a specific duration of time on them). Each PAX picks a card then calls out the exercise. All PAX perform exercise on the track then mosey to the goal line on the field to get ready for a 100 yard sprint. Repeato until time expires.
We completed 11 sprints and did these Exercises : 60 second Low Plank hold, 100 Calf Raises, 100 Flutter Kicks DOUBLE COUNT (thanks Nap Pod for the DOUBLE COUNT), 10 Ball Dippers DOUBLE COUNT, 15 Oblique Crunches on each side, 10 Ranger Merkins, 20 Squats, 20 Freddie Mercuries DOUBLE COUNT, 90 second High Plank hold, 10 HRM, 20 Monkey Humpers
Mosey BTTF
Hardywood led Merkin COP while we brought in the Six
YHC led 25 WWII’s IC
DONE
Numbers, Names, YHC took us out in prayer
Prayers to Vagabond’s friend’s family the Johnson’s who have lost 2 family members in the past year
Prayers to Oyster and his M’s family
Announcements : SOJ Monthly Lunch next Thurs 4/27 at 11:45 am at Rusty Taco at Westchester Commons;
CSAUP at Currahee AO on Sat 5/6 : 6 am Ruck, 7 am Bootcamp, then Team Relay Races. Each team should be 4 PAX members. Sign up on the Q Sheet (there’s a tab at the bottom called “May 6 Currahee”)
NMMS : We definitely got our cardio in for the day. Repeated sprints always gets the heart and lungs pumping. Cookie went so hard that he pulled something in his hamstrings. Prayers to you brother for quick healing.
3 forgecast followers plus one Honeydo made out for the first annual meeting of the United Pole Workers Union. Here’s what was decided:
warmarama:
DQs, Freddie M, Merkin, Helicopter, DQ, SSH
#1 working in union lift 200# telephone pole to shoulder carry along parking lot. IP walk hoisting pole forward last man moves to front. Pole curls in cadence. Then alternating shoulder shifts in cadence. Over head pole walk, more pole curls and return to the truck to drop said pole.
#2 conveyor belt quad check. Alt. 1/2 Pole lifts with partner opposite, rotate to the other end then chain gang with some shoulder work flailing chains. Runner goes to the end of the parking lot and back.
#3 I Squat Walkers, u soldiers, arm circles in cadence.
#4 conveyor. LBC, Trailer Dips, Incl Merkin, bear crawl around trailer
The mission of f3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.Growth is part of our mission.
Together we can do great things gents by working together. Out of many One. E Pluribus Unum.
6 dudes knew more or less the route and that they were in for some intervals from MOT. 530 struck and we hit the mean streets of Midlo. According to the few cars that passed, this is how it went down.
Route was 4.5 miles, including the Manders climb and finishing with Mt Midlo. Once we got going we did a little warm up with some carioke , high knees, and butt kickers. After we were warmed up it was time for the main event. 1 min of pushing the pace faster than your normal pace, 2 min of slower than your normal pace, while going back for the 6. Repeato until we made it back right on time. Did names and numbers with them SOT boys. Duke took us out.
NMM
great work today fellas, way to push! Nice job by Greenbow finding the PAX and finishing strong! YHC really enjoys the running workouts that change it up a bit.
3 men posted for some tabatha workout.
COP
Tabatha style 20 seconds on, 10 seconds off.
Sixteen bootcampers and six runners appeared at SOT on a beautiful Spring morning. The QIC was rusty and unprepared for the larger crowd. This is how it went.
Mosey around the school while the last runner sprinted to the front.
Stop in front after 1 lap for a curb crawl.
Doors. Begin at Door 1 with 1 Merkin. Door 2, 2 Jump Squats. Continue to door 24 when chatter was too loud to ignore. Best line… “This is the dumbest thing we’ve ever done.” XOXO, DK.
Mosey to the bus loop for a Dora. 100 Donkey Kicks, 200 2-ct Flutters, 300 SSH. Timer runs around the bus loop.
Mosey to the bottom of the hill by the track for a Triple Check. Plank, Wall Sit, Timer runs up and down the hill.
Mosey up the hill Bernie style. Circle up at the flag for a quick Wring of Fire.
Welcome to FNG, Enron. Thanks to Duke for taking us out. Thanks to all the others for their verbal “support” and spending this awesome morning with me. Nice to see so many veterans and new faces.
Bullesye
Six dudes showed up for a Singer Q and this is how things played out:
Mosey to Carillon field for warm up – SSH, Don Q, Squats, mountain climbers, pickle pounders, Freddie Ms
Jacobs Ladder – bear crawl sideways across field, 1 merkin, lunge back, 2 merkins, repeat up to 6 merkins
Beast (dealers choice) – hand release merkins, burpees, ARM CIRCLES, SSH, couple others in there
Mosey to rusty cage – 5 pull ups and 10 jerkins, repeat 3 times
Mosey to amphitheater- 1 irkin on each step.
Return to flag and AMRAP WWII sit-ups.
Moleskin:
Pigskin made is inaugural trip to the AO and YHC seized the opportunity to show him around a little though the beast took up the majority of the time. Thanks to Oyster for calling the burpees but later convincing others to do arm circles so we all won in the end. Hitch brought all the dudes to the yard with the offer of coffee, and BT prefers to notify others he is fart sacking around midnight before the workout. Lead on my friends.
Best of luck to that old motorboatin SOB leaving for the west coast Saturday. See you in the gloom someday.
-Singer
A late call was made in the waning hours of the eve prior. 3 veteran brogiis heeded the call and eventually turning into a quartet. With intel on the upcoming workout, legs, hips and hamstrings were emphasized. Shoulders and back were worked into the mix as well. Mumble chatter is starting was strong for a broga session with a few passing tales of mixed variety that shalt not be mentioned. Great work this morning. Prayers for quality housekeeping to those regulars on current and upcoming travels.
10 papered purebreds emerged from the gloom to get a up a bit of a lather to start up the day. We started at a trot, so any LIFOs were doomed to work out on their own. According to the early morning maintenance crew who stopped to watch the PAX, this is what went down, more or less.
Long Mosey to UR South Court Green. Mission. Disclaimer. All CoP IC. 20x SSH, 10x Don Quixote, 15x Arm Circles, 15x reverso Arm circles, 5x overhead claps, 5x seal claps. 25x LBC, 10x Flutter Kicks, 15x Hello Dolly, 15x Rosalita, 15x HtH, 15x Freddie Mercuries, 10x Grass Angels, 10x Australian Grass Angels. 52+ Merkins: 10x Merkin, 10x Wide Arm, 10x Diamond merkins, 10x HRM, 10x SHAZZAMs, 2x Merkin + 1 Merkin for the Rangers in the sky.
Mosey to Greek Theatre. 10 dips each step. Ladder Vee Up starting at 1, complete at top with 17.
Mosey BTTF. 10x Monkey Humpers, 10x Gorilla Humpers, 1x Hogging. Stretching: Deadman hang, trucker’s ballet stretch.
Hutton took us out. Prayers for Upchucks family (uncle Dudley), James River High School community.
Coffeeteria at Starbucks afterward.
NMS- YHC has always wanted to lead a FW from UR since we started. Today, the campus is integrated, but when YHC attended the south side, Westhampton College was the womens side of the campus, so hanging out there had its special charms. Especially the Greek Theatre where on our first “date”, my now M helped me nurse the aftereffects an epic evening pregaming for an Awareness Art Ensemble concert Sept 1990, which makes it 32 1/2 years ago (dang). That nights events included “pain is just a sensation” Nestea plunge into a thorn bush on the Richmond side of campus and enjoying a Reggae soundscape after suddenly discovering pregaming limits and subsequently contemplating a pile of Spaghetti which was better than trying to see a now blurry multicolored AAE stage. I still have the ticket around here somewhere. First Watch Oversharing complete.
The “walk of fame” back then was an early morning walk back from Westhampton toward Richmond College and catching a few more winks before starting the day.