3 runners overcame the excuses, ranging from the painful and medical to work-related to, well, less compelling, to tackle some intervals. Opus and YHC pushed for 5kish pace for the intervals around YHC’s favorite interval loop to celebrate his 1st F3 anniversary, with a total of 15 minutes at that pace and walking or jogging rest. Spit took it a bit easier in preparation for his 10k twofer approaching. Everyone else slept. Thanks for pushing me guys. Even though we split up for much of the run today, having you guys out there holds me accountable and pushes me to work harder than I ever would on my own.
Category: Richmond, VA
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Range of weight choices
Five faithful found their way to Twin Team to breathe in the yellow pollen air and toss around some weights. YHC’s watch died so according to OCs watch we took off at 5:30 for:
COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks(tempo speed)
Mosey to front lawn and grab a bench. 4 rounds of: 20 Lawnmowers & 10 step ups. 3 sets of 15 Pullovers and 20 Reverse crunches. Another 25 pullovers. Mosey over to 2nd grass loop: 4 stations: 1) Swings 2) Squats, 3) Boat/Canoe 4) Curls. 5 PAX runs the loop as time. Drop KBs and head over to playground at BWES back. 4 rounds of 8 Pullups then back to KBs. Some more Pullovers and Alabama Softball players. Merkins and Boat/Canoe then back to flag. YHC took us out.
NMS: Solid 5 man pax this morning, EF Hutton came out to attempt a VGF Tuckahoe takeover of the SOJ AO but Footloose arrived to tip the scales SOJ. Stations is always good to swing different weights. Florence opts for a barbell while OC is on the Play-it-again KB leasing program where he can trade it in when he is ready for an upgrade. YHC thinks he’s ready for a 35 lb one.
Mumblechatter turned from jabs at Florence about RVA Comic-con to full on discussions of 90s wrestling. We’re all nerds about something, just depends on what you’re passionate about.
Prayers for Oyster’s In-Laws and family as well as of Slippin Jimmys family as well.
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Saddle up
Regulators ride! And there were 13 regulators ready to post on this sunny and 72 degree gorgeous gloom at Satan’s Hill. According to the guy who drove in to walk his dog in the dog park here is what went down.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks,
The Thang: 4 corners on the big block. 25 Merkins, 50 squats, 75 SSH, 100 LBC’s. Complete run it back again. Big block is almost a mile so a bit more running than a normal flex Friday.
Mosey down to rock pile, partner up, grab a coupon. Partner 1 20 curls, 20 skull crushers. Partner 2 20 Dollies and 20 flutters. Complete 2 rotations then run to Otterdale and back. Do another set. BTTF with 1 minute of stretch to spare.
Numbers, names, YHC took us out in prayer.
Prayers to Oysters family and families at JRHS who are experiencing great loss.
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Little ?s or The Docile Tones of Juvenile
12 men met Thursday morning to better themselves. Word in the street is they had a little fun along the way. Here’s how it went down.
Start with mosey around school to the track area, indigenous ppl style, 2 burpees then run to the front
Circle up by speaker playing 90s hip hop in the end zone for warmerama.
Dora w 50 yd and Bernie back
100 merkins
200 SSH
300 LBC
PLTs
20×2 each
Triple check
WW2s
Air Squats
Run to bleachers and back
11s to the 25 yd line
Merkins
Monkey humpers
Mosey back to the school for people’s chair and donkey kicks, then BTTF
Numbers, Names, YHC took us out. Prayers for Oysters family and the families of the high school seniors who died in a car accident.
Announcement -Diamond Billiards at 530pm tonight, have a beer, shoot some pool, discuss how we can make F3RVA in SOJ better!
NMM
Big welcome to Merman! Enjoyed this workout fellas, this is what it’s all about. Talking some smack, silly jokes, all while trying to get better. I was inspired to bring my A game for the Q after my music wasn’t working on Tuesday. SYITG!
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Eras Tour
A quintet of former boyfriends met up this morning for a revenge tour. Tears were shed, stories told and hearts were broken all to a Taylor Swift soundtrack. This is what was seen from the school security cameras.
5.30 strikes, lets mosey….hold on, Dealer arrives…walking Ukranian Soldiers while he catches up. Mosey to the front of Thompson Middle School. No disclaimer as we all know why we are here. Short introduction to todays theme and the soundtrack begins. Quick warmup of a variety of exercises to mixed but poor cadence all ending in 13. All is warm
Are you ready for it?
THE THANG: SWIFTEEES: Begin at door 1 of Thompson Middle School and work our way around stopping at every door for the following exercises with the count being the number on the door.
S – Squats
W – World War II’s
I – Imperial Walkers (2 count)
F – Flutterkicks (2 count)
T – Dir T Hooksups
EE – BurpEEs
Group doors together to help expedite the exercises but we made it thru to Door 17 before time was called. BTTVF.
Numbers, Names, Announcements (see Slack about SOJ meet up and Currahee CSAUP, Prayer Requests. YHC took us out
Prayers – Dealers’ friend is going thru a tough skin disease with a good portion of his leg affected. Thoughts a prayers to the James River High Schoolers that died Tuesday on Old Gun. Tough thing for families and their friends to go thru.
NMS: YHC has remortgaged his house so his M and 2.0 could vacation in Tampa this weekend to see Taylor Swift. Thought it was a fun idea to listen to interesting workout music playlist crafted by my Taylor Swift obsessed 2.0. Song requests were made but denied, with Machismo really getting into the beats during the really absurd amount of Dirty Hookups. Good times and interesting music was enjoyed by all. Good to have Swamp Donkey back out with us. Thank you gents for joining me on this adventure. Great work.
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The Ocho
8 men descended on the warm confines of MGHS for a coupon workout. It was good for me to see Gypsy and Bedpan as I have not seen them in awhile. After the lights turned on, we were ready to go.
COP: DQs, DMHs, merkins, FMs, ACs – I am a predictable COPer. Mosey to benches.
Elevens with sit and press and step ups. Mosey to Pump Road side of MG.
Curb crawl up to 4 back down to 1. the space is a little wider than most curb crawls. Either that or I am getting old. Mosey to main MG parking lot.
Doras with 100 bench presses, 200 curls (this got hard after the first 100) and 300 2 count flutters – no coupon. Run around the fire hydrant median. Mosey back to home base.
Do 10 lawn mower pulls each arm 3 times. Develop the back for pool season. Also do 10 squats, 10 calf raises with coupon and 10 swings. At home base, do some more DQs so you don’t pull something.
Prayers for the families and friends of two young guys down in Southside who died in the car crash. Also prayers for those suffering from mental illness or significant physical illness. CSOP in early May at this location. Happy hour on Friday in SOJ. CPR class is now full. Thanks for letting me lead.
Fireman Ed.
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Big Blue
2 posted on this brisk spring morning for some kb action.
COP
11s – Sit up thrusters, merkins
4 corners – Rd 1: curls, squats, demon crushers, calf raises x10; Rd 2: x15
Boat Canoes
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Yanks and Tugs in all the Right Places
Four stalwart brogiis enjoyed ideal conditions for some individualized stretching and pulling. Stretchy bands were incorporated along with variety of hip, hamstring and shoulder positions to work the body in all the needed places. A few moans and groans we audible to the surrounding wilderness, while good tales were told and times enjoyed. Great work gents.
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If you forget your Garmin does the workout even count?
Thank you Snuff and Bootleg for posting today. You guys are just what I needed this morning. Some days you just need a couple of guys to Leave no man behind, but leave no man where you find him.
WARMARAMA: We ran a mile and then Snuff took us through a warmarama.
The Thang:
Snuff: Mosey to the Penny Stage, grab a coupon and let’s do a triple check.
Bootleg: Mosey to field for 2 rounds of 4 corners.
Oyster: Mosey around with some detours and go BTTF for some Mary.BTTF:
Numberama: Namerama:
Snuff took us out. Thanks Snuff.NMS: The road ahead is going to be very difficult for us, please keep our family and especially my wife in your prayers. We recently went on our Spring Break trip along my in-laws. The following day after we returned from vacation, my Father-in-law collapsed and passed away. The doctors are stating he had a heart attack. It’s very surreal for us as just a few days ago he was riding bumper cars with his daughter and today we are now planning his memorial service. Just heartbreaking. Thank you for letting me talk about it this morning and share in some of his stories.
Oyster
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Nothing Flat
YHC was joined by 5 fleet of foot gentlemen for a simple taper run for those setting up for the Petersburg Half this weekend. An out and back was on the agenda – Down Mt. Midlo, right on Woolridge, left on Charter Colony – turn around and come back. Negative splits were an option, Doozy tried to run to Chester, and there were more hills than expected on that route. I don’t know that we hit much of a flat spot or easy grade on that one. Well done gentlemen.
Good luck to Don Draper and Tobit at the Petersburg half this weekend. Lockjaw would be proud of your tapering efforts last week.
Happy Hour at Diamond Billiards this Friday, 4/14.
Prayers for Oyster and his family with the sudden loss of his father-in-law.