8 JV players hit the courts for more burpees than buckets today!
Lots of burpees and over 2.3 miles covered running today.
Posey ended the summer for us by sinking the half court shot and saving the PAX from a trip around the school! Well done Posey!
Duke
5 Friendly faces gathered at Dogwood Dell to see if Doozy had a plan or if he was just going to fly by the seat of his pants. 5:30 and YHC has somewhat of an idea of where he’s going, grab the bag of frisbees and head out.
Mosey to the round about
DQs, Helicopters – run a lap around the island, Imperial Walkers, Ukrainian Soldier – run a lap around the island, Merkins, WWIIs,
Mosey to the Amphitheater, place 6 frisbees on the left side staggered every other step, place 6 on the right staggered every other opposite step of the left side. Each HIM goes to a different frisbee to start. Do 10 of the exercise wrote on that frisbee run around the outside down to the bottom and broad jump up the middle steps to the next frisbee.
Mosey to the front valley area
11’s – Merkins on one side and Shoulder Taps on the other run to opposite side and Bernie back
Mosey BTTF
Mankillers
Not so Lazy, Lazy Boys
Numbers / Names Hitchhiker took us out and made us coffee
NMS:
YHC and Posey took a little trip to see some new faces. YHC over did it the day before and had a case of Heat Exhaustion where my hands and legs both cramped so bad that I couldn’t function. YHC does not recommend this if you get the chance, it suckkkkkks. I am still getting a little residual cramping in my hands and feet but getting better. The weird thing is I have been drinking water and Pedialyte for a while so I’m not sure how I got dehydrated enough to get cramps. The moral of this story is, take care of yourselves and pay attention to what you body is telling you.
3rd F (Faith)
Thank you for taking us out Lighthouse. I hope your cousin’s travels to the US are safe and she makes it here soon.
2nd F (Fellowship)
1st F: (Fitness)
4 Pax this morning as we joined together to take on the day from Pocahontas Middle school. Nothing complex today.. no crazy rules or burpees for running guys over.
Warm up run as we ran over to Short Pump Station ( 3/4 mile)
Some quick stretching
Three sets of Four corners around the Short Pump Station. Each time around we added an exercise.
(Each lap was 1KM)
1st round 20 LBCs at the corners
2nd round 20 LBCs and 20 Flutters each corner
3rd round 20 LBCs, 20 Flutters, 20 reverse crunches each corner
Follow Pigskin back to the AO since he had to depart early.
On to the Track.
Sprint the curves and walk the straights. a Few laps around until we were out of time.
Over all 3.5 miles today 240 LBCs, 160 flutters, 80 reverse crunches 400m of sprints.
NMS: I hope all is well with each of you. Lots of Covid case in the pax right now.. many needed prayers for family and personal well-being..
call a pax and go meet him for lunch.. learn something new about someone you share time with in the gloom.
To much to write about, but work is wearing me out this week so i have to drop.
v/r
Gypsy
With vacations, work trips, and illness there were no runners at SOT today! Or were there ? According to the bus driver doing a little wake and bake, it went down more or less like this:
Welcome and disclaimer first. Followed by a semi-Slaughter start with a Shake and Bake. 5 merkins then run to the front. Mosey around the school and down to the track.
Warm up with various exercises including Jazzercise, SSH, Reverse Scorpion Kicks, and Hairy Rockettes.
400 meters at 50%
Triple check by concession stand
Balls to wall
Run up hill
Peoples char
400 meters at 75%
11s up and down the bleacher stairs
Copperhead squats
Merkins
Cossack dips
30 in cadence
400 meters at 100
BTTF
Numbers, Names, Announcements, YHC took us out. prayers for PAX out for various reasons. reminder that The Crucible is happening on Saturdays at 730 going forward!
NMM
Enjoyed getting some running in. Great job on pushing everyone! Cossack dips were added after consulting the Exicon, that will be returning again for sure. Thx for the opportunity to lead.
Eleven vehicles and nine Bros assembled for the earliest beatdown in RVA.
Here’s what transpired:
Mosey to the Church patio
COP
Mosey to side of Church porch
Mosey to the end of Culpepper
Love Hill
Mosey to Thom and Culpepper
Auto Lottery (Circling Thom and Cameron exercise at each Automobile)
Mosey back to parking lot
Mary
Numberama, Nameorama, COT
MOLESKIN
Marv was highly amused by Crabcakes for unknown reasons, but the Bear Crawl Mosey was no laughing matter. The Automobile Lottery math proved difficult, almost as difficult as remembering which vehicle corresponded with which exercise. Next time we’ll just do Burpees for all of them since there was not a van to be found. Welcome back Abscess. Quiet morning without big and little brother. Cawfee Talk featured tales from Yellowstone. Lockjaw recommends the Bison Burger.
ANNOUNCEMENTS
Retreat 9/24 – Sign up for Cornhole
A dozen HIM’s manned up to welcomed Pinto’s 2.0 FNG to Heartbreak for Ultimate Frisbee. Twas a wee bit gloomy, but by the time our warmerama lap was complete, there was enough light YHC didn’t need to use the glow sticks to mark end zones. We did however enjoy a light-up frisbee which helped a ton with visibility. Teams split up light and dark, with the bad guys stealing Snuff to have one more than YHC’s dark-colors team. YHC reviewed the rules and reminded the PAX of x3 Merkins per turnover for those guys involved, and x3 Burpees for the losers of each touchdown.
The game went smoothly, with YHC landing the first touchdown in fantastic snag/somersault style, and each team firing back touchdown for touchdown, keeping the score even until the last ten minutes. Tied up 6-6, the Light team put together a couple admirable touchdowns to win 8-6.
Most memorable highlights were a couple of YHC’s teammates sandwiching HoneyDo in the end zone TWICE to prevent his touchdown efforts. HoneyDo later took it all out on YHC with a palm to the face and a successful touchdown. YHC payed the pain forward with a clumsy slam on Snuff, who silently crumpled into a rib-hugging ball, and for which YHC served some apology burpees. Overall, YHC had a great time as always with the Heartbreak crew, and it’s been a long time since Roger Roger and Lumberg have made it out, so that made the morning extra special! And big welcome to JELLY! The PAX was asked what their favorite beans are (since it’s Pinto’s 2.0), and Jelly was the fan favorite. Always a pleasure, YHC, DTH
COT:
10 gluttons for punishment had a date with Cindy and the dirt trails today. Here’s what happened :
Warmarama on basketball court (while Wilson is being Wilson) : 20 SSH IC, 10 *UKRAINIAN* Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC
THE THANG :
Mosey to cinder blocks pile (thanks Last Call for the donations) and grab 5 cinder blocks for the whole group
Mosey back to basketball court then partner up
First Exercise – Partner 1 does Thrusters while Partner 2 runs a lap around the basketball court (switch)
Second Excercise – Partner 1 does bicep curls while Partner 2 runs a lap around the basketball court (switch)
Third Excercise – Partner 1 does bench press while Partner 2 runs a lap around the basketball court (switch)
Repeat entire circuit above for 2 more rounds
Put Cindy’s back in pile then mosey to dirt trails
Stop 1 – partner up for 1 minute stations. Both partners do the same exercise then rotate to the next station. The stations were leg raises, pull ups, dips, squat jumps and monkey humpers
Stop 2 – partner up for 1 minute stations. Both partners do the same exercise then rotate to the next station. The stations were jerkins, WWII’s, squats, merkins and SSH
Mosey BTTF for 30 seconds of flutter kicks
DONE
Numbers, Names, YHC took us out after COT
Prayer requests : Lab Rat, DTH’s sister Elisabeth, Doublemint, McGruff, Heartburn
NMMS : Never a dull moment when Wilson posts. Thanks for the comedic relief and thanks everyone for the push this morning. OC noted Wilson doing a strange pose in the woods that seemed like he’d been there before…hmmm….had to be there.
Proverbs 10 : 9-12 NIV
“9Whoever walks in integrity walks securely,
but whoever takes crooked paths will be found out.
10Whoever winks maliciously causes grief,
and a chattering fool comes to ruin (WILSON).
11The mouth of the righteous is a fountain of life,
but the mouth of the wicked conceals violence.
12Hatred stirs up conflict,
but love covers over all wrongs.”
YHC rolled in hot to see 2 runners onsite ready to roll and Shank rolled in for the morning run. Marco Polo had a great route suggestion going through the Giles development utilizing the trails and roads to get in a nice 4.75 mile route. As these guys are sub 8 and 9 minute milers and being hot YHC ran a slower pace to get in 4 miles for this morning.
Numberama, namerama Marco Polo took us out in prayer.
YHC was happy to see that Shank has returned to F3 RVA as it has been awhile since his last post when he did the Pump House run on Sunday last year. He also ran a leg of the Tomato run relay last year too. So welcome back Shank as we have been trading messages lately to get him to post again.
One of our Kings Charter Neighbors’ Wife has developed cancer again so we have prayers going out to this family. Great to see everyone this morning, have a great day everyone and I will see you in the gloom.
Cheers…CB
Off we went on a garden tour of Windsor Farms. Fun was had by all including the FNG. There were a few wildlife sightings – a fox and a buck.
Vacations and broken alarms are in full swing this first day of August. YHC plants the shovel flag and walks back to car, Phonics rolls up, it’s 5:30 and time to roll. YHC brings phone, grabs the jump ropes with Tabata App loaded and here is what went down:
We mosey to bus loop and the West Entrance area for Atlee High School. We start with 20 SSH, 10 DQ’s and we set up for the Tabata work out.
So we set up for 9 exercises of 4 minute sets 20 seconds on 10 second off (8 reps)and do the following:
1 – bench step ups, 2 – 15 merkins plank for remaining time in 20 second interval-last 3 intervals were brutal, 3 – LBC’s, 4 – Jump Rope, 5 – flutter kicks, 6 – Lunges, 7 – Elevated merkins, 8 – squats, 9 – reverse lunges.
Mosey back to flag, numberama, namerama, YHC took us out in prayer.
This was a constant movement workout and perfect for the low numbers this morning. Have a great week and will see you in the gloom.
Cheers….CB!