At each corner start with 5 merkins, run to cul-de-sac do 5 merkins+10 squats, run back to the corner for 5 merkins +10 squats+15 of a different exercise, every time back and forth up to 25 and then back down dropping 5 every time. Ended just in time.
I forgot to mention the mailbox burpees going from corner to corner. Strong work boys!
9 strong showed up to see what YHC had cooked up for the TT crowd. Mystery abounds but soon all questions were answered. Mosey to the bus loop for 4 DQ, 21 SSH, 19 IW and 53 LBC for my dad’s 70th birthday. Next up APD TTT. 8 count marching APD with a Tuscaloosa Titty Twister, good stretch, best done on grass. Note taken. Quick circle to the playground, 5 pullups each whole PAX planks and does 5 shoulder taps for each man.
Stop for a near perfect bob and weave and monkey humpers on the way to TwinTeam Hill. Attempt Gomers Wounded Bear, pair up. Pax 1 20 bear crawls, pax 2 10 WWII, run to catch up 5 Booya merkins and switch.
Mosey to the bottom of the hill 10 strides up, 1 burpee, mosey down 10 Freddies. 20 and 2 repeat up to 70 and 7. Mosey back to the flag and some Mary to prep OC for his 22nd anniversary night.
Thanks for letting me lead and sticking with me through the hills. Great morning to be in the gloom with a strong group of hard chargers. Have a great weekend men.
Lunch 4/27 Rusty Taco, 11:45
CSAUP May 6, Currahee, Ginger has the details
Many other things coming in May. Stay tuned
Seven svelte stallions met in the gloom to discover the called route was the rabbit warren which consists of running around in some neighborhoods and trying not to get lost. Some opted for the comfort of loops around MGHS which is 1/2 mile if you take a fat well proportioned route.
Roger Roger took us out. Prayers for Gypsys family and M. Recovery from injury.
Announcements
NMS – YHC likes this route, but its a bit of a rabbit warren in there – just enough turns on one street to make you question the direction in the gloom. Thanks to Lighthouse for helping confirm turns in Canterbury. Happy to complete the Raintree hill without stopping – that hill is a gut check.
Great hanging out with the PAX at coffeeteria after.
A quartet of guys showed up to get kicked in the head this morning.
This is what transpired —
Short mosey to pick up Bulkhead who was a few minutes late.
Find some grass so we can get sedated
A section — tabletops (elbow to regular plank over and over)
B section — mountain climbers
Guitar solo — burpees
ending plank jacks, then SSH
COP — crunches, smurf jacks, lunges, dirty dogs, arm circles, DQ, Am ham
CMIYC — one partner broad jumps, the other does ten merkins and then runs to catch up, switch roles and continue for the whole circumference of the lot
Lazy Dora — 100 merkins, hold plank
200 squats, hold wall sit
300 LBC’s, hold 6 inches
toe taps, pull ups, PLT’s, partner jump overs, back to flag for a merkin ring of fire
THE END
Great morning — fun times had by all — sore already — HAGW!
I filled-in as a last-minute request. So of course, I borrowed an idea from Atilla. Music today included Latino Music featuring Shakira and Banda el Recodo, along with the Supremes and Beatles. We should have more music at our workouts.
Warm-up
20 SSHs,
Disclaimer. Oops! Too late. Some of us are already injured. Oh Well.
20 IWs
10 Don Quixotes
10 Strawberry Pickers
Move to the covered walkway for a ‘rotation’ of these 5 exercises:
Swings
Curls
Upright Rows
Triceps
Squats
First we did 5 Swings. Then 5 Curls and 10 Swings. Then 5 Upright Rows, 10 Curls and 15 Swings. Etc.
After we got to 5 Squats, 10 Triceps, 15 Upright Rows, 20 Curls and 25 Swings, we dropped off the 25 Swings and did 10 Squats, 15 Triceps, 20 Upright Rows and 25 Curls. Etc. until we finished the set with 25 Squats.
Run around the island. Offshore demonstrated good form for the Monument 10K, easily passing all of us.
Next, we repeated the ‘rotation’ with the following 5 exercises.
Renegade Rows (each arm) so we first did 5 left and 5 right.
Pole smokers (we used the KBs instead of a pole)
Overheads Pulls
Lunges (each leg)
Overhead Press
After we finished this, another trip around the island.
Back to the flag and
20 Dollies
20 Heels to Heaven
60 count 6 inch leg lift
Announcements:
April 22: Saturday is the RVA Bluegrass Jam (not to be confused with the Bluegrass Jelly which isn’t very tasty). For more information, see https://rvabluegrassjam.com/
You park your car at James River High School. If you come there, you might spot a Whitesnake!
April 27: Next week at Circus Maximus: White Deer as the Q. Don’t miss it!
Takeout by YHC
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.