Lighthouse!
Roger Roger!
Hard hearted harbingers of Polly’s haggis!
Beautiful!
Bemused!
Bellicose runners!
Untrusting!
Unknowing!
Unstrect-ed?
“He wants you back!” Whitesnake screams into the night air
Like a fireman Ed going to
A window that has no fire
Except his passion for the Brunch Club…
I am cold!
Running 4 miles is really hard!
This cold (and poem), sucks.
Nothing to really write home about on this one.. it was a 23 minutes out and 22 minutes back route.. you v you on pace.
Doozy lead the way to Tuckahoe Park and still managed to get “lost” on way back.. the PAX concensus was he wanted that extra 1/2 mile. Mr. ROGER split early, Roger Roger fell and ripped his new pants, Bluemoon and Pigskin took point on the Broke-dick brigade, Handshake took us out ..
Situation Normal on the western front of F3 RVA.
Route:
V/r
John (Gypsy) Boles
5 men of F3 ready for Flex Friday. Not sure what Punxsutawney Phil had to say as it was 70 and Sunny at Satan’s Hill.
Warmarama:
SSH, Helicopters, Arm Circles, DQ, Merkins, WWII, Rosalitas, Flutter Kicks
The Thang:
Mosey to Wilson’s house for a triple check.
WWII, Plank Jacks, Run – 3x
Mosey back to the parking lot for 11’s.
Round 1: Coupon Merkins <——-> Coupon Chest Press
Run to the stop sign and back.
Round 2: Coupon Squats <——–> Coupon Lunges
Run to the stop sign and back.
Round 3: WWII <——–> American Hammers
Put the Coupons back, that’s time
BTTF:
Numberama: Namerama
NMS: The SOJ boys did a lot of coupon work this week, well done. SWOLE!!!
Day 3 of the February challenge and your Tramp Stamp is hurting. We made sure to add plenty of WWII’s to today’s plan. Get after it.
Tomorrow Pick your Poison. A lot of great Q’s tomorrow: Someone tag the PAX from Mechanicsville to not fartsack on 1 of these!
DogPile: Swirley – 8 years baby!!
Rock N Roll: Mudslide
Gridiron: Polly
Crucible: Flinstone (VQ)
See you in the Gloom
Oyster
4 kettebellers and 4 runners made it out to the latest edition of the new and improved Twin Team. The sounds of the middle school dance filled the air, and a good time was had by all. Here is a brief summary for your viewing pleasure.
Mosey to the side of Bettie Weaver for moving no cadence warm-ups: Arm Circles, Helicopters, High Knees, Butt Kicks, Bernie Sanders, Mummy Kicks, Hoppin’ Hillbillies, Appalachian Lunge Walks
Back to the Flag for Exercise One: Kettlebell/Dumbell,/Weight Circuit.
PAX rotate between the following stations: Tricep Extension, Flutter Kicks, Upright Row, American Hammers, Goblet Squats, Curls, Lawnmower Pulls, run around parking lot. We finished roughly 3 circuits.
Exercise Two: 25 count exercise w/ kettle bell followed by around the worlds to Last Call’s car and back. Completed the following: WWII sit ups, Heels to Heaven, Merkins, Overhead Lift, Reverse Forearm Curls.
Runners got in 5.
Numbers/Names/Announcements/Prayer Requests.
YHC took us out
Final Thoughts: Strong work by the PAX this morning. Florence wore a 30 lb pack for the duration of the workout – what a stud. Great seeing Footloose and Last Call sampling the Kettle Bell workout. Last Call was contemplating going shirtless the rest of the day. Highlight was definitely hearing the classic Bell Biv Devoe song during COT.
The time was six o’clock on the Swatch watch
No time to chill, got a date, can’t be late
Hey, the girl is gonna do me
Move to the Jacuzzi, ooh, that booty
Smack it up, flip it, rub it down, oh, no!!
3 Runner and 1 rucker braved the winter weather (not really) to get some miles in.
Runners ran the Cool Spring trail loop and Bojangles loop with a little pond loop as well to get in 4. Speakeasy took off at the 2 mile marker to get in some tempo running and got in more than 4.
The lone rucker was a LIFO and got in just a few miles
BB title comes from Opus telling YHC that at one point during the run we hit a 7:28 pace. This was when we crossed Cool Spring Rd and decided to play a chicken with a car
SPIT ON THAT!!
8 PAX joined together for a potential winter mix beat down at the Forge for the usurped (not really) Q.
Mosey to corner – warm up. SSH, Squats, Don Q, Flutters, LBC
New Glory Bro Code – one lap, PAX sticks together and tried to remember the exercises.
Dora #1 – 50 burpees, run bus loop
Dora #2 – 100 WWIIs, run down parking lot, bernie back
Dora #3 – 150 Derkins, run stairs and back
Dora #4 – mosey to football field, 300 LBCs. Suicide on football field adding 10 yards each time.
Mosey back to flag and mary to end with Dealer’s choice or literally Dealer’s choice.
Great work Forge faithful! A snowy workout was welcome but after some wet bootcamps in January, dry will certainly do. DTH rang the site Q and assistant for some coverage, YHC answered. Hopefully the extra rest gets him back in the fold soon. Chatter was abundant concerning the proposed New Glory (for old men!) that had been planned, so YHC decided to run a quick single loop in honor (and grumbles). Bro code helps a little. Thanks to Snuff and Last Call for the 411 on the football field access, we’d have found some extra miles if not for that info.
SOT will have an official running Q out of Midlo Middle Wednesdays (hasn’t it always?). Prayers to Thugs and all men in their older ages doing testing and preventive matters required to stay healthy. What exactly does DTH run out of the back of his truck again? Good to see Greenbow back out again.
-Singer
No snow (yet), just 5 strong redwoods with their kettlebells ready for iron to sharpen iron. Here is how it went down:
Great work from the PAX today. Fudd tried to sabotage the 5x; he just started making up his own routine. Great work by Offshore. There is no better way to comfort an ailing back than a 45 pound cannonball. Pigskin continues to be a marvel. A great way to start the day.
God is good all of the time!
Attila
Well When this groundhog arose this AM he did not see his shadow and summer is officially here? 8 other groundhogs joined YHC in this snowy edition of Timberwolf.
YHC is still hobbled on left calf so running was at a minimum.
COP normal warm up.
Circuits:
Rotate through all stations then run a lap around parking lot. Circuit: 20 each: Merkins, LBC’s, Kettle swings, Drydocks, Flutter/dollie, Goblet kettle squats, Plank jacks, WWII’s, Toe taps. We did 5 circuits with last one being runner timed instead of reps.
Announcements: GLOW Run 3.5.23, Mud run 4.29.23
Prayers: To many losing their jobs and many grieving through loss and recovering their health.
Make today awesome!
The warm up, yeah… well, should planed that a little…
Mosey to the church parking lot. Work out based on a deck of cards with burpees, Lt. Dans, WW 2’s, mercan’s and running. It was kind of a mess up but I’m pretty sure we were all breathing heavy, and and I provided plenty of fodder for the peanut gallery!
Mosey back for numbers and names.
No announcements.
In closing, look out for each other, sometimes a few minutes is all it takes and we never know what is happening on another person’s insides. Enjoy!
3 men braved the rain and cold to throw some weight around.