We borrowed Honeydo’s 5 Cinderblocks from the back of his Truck but poor Honeydo only left with 4 (whole) Cinderblocks.
4 Groups (3 with 3 men and 1 with 4 men).
4 groups of Triple Checks with 1 round of 13 Burpees.
Announcements – Frozen Triangle this Saturday starting at Dogpile at 0600. 2nd Tuesday 2nd F next Tuesday 2/10 at noon at Firehouse Subs – Innsbrook
Prayer Requests – Salt Lick saw the Monks while they were on their journey. He thought the Walk for Peace was for world peace only but was also for internal peace.
NMS – glad to see 13 at Hearbreak after last weeks reduced snow numbers.
YHC did recon the evening before to determine that Pearsons corner should be the location for a safe workout. Sent notices to the DaVille group, one posted and we did the following:
COP
We start with 20 SSH, 10 4ct DQ’s, 10 imperial walkers, 20 lunges (10 ea leg). 10 4 ct American Hammers, 20 flutter kicks, 10 reverse scorpions, 10 alabama prom dates. recover.
THANG
Tabata was in order and we did the following 4 minute rotations of 8 30 second sets with 20 seconds exercise, 10 seconds rest. Rotation 1(R1)- Lunges, R2 LBC’s, R3 squats, R4 – Hand release merkins (10 reps then plank for remainin 20 seconds), R5 – reverse lunges, R6- Flutterkicks.
Numberama / Namerama, YHC took us out in prayer.
We then wrapped up to get coffee for a 2nd F and caught up on family business etc.
YHC and Bullseye met at Reds, one by foot and one by vehicle, to locate the least icy roads around the AO. Salisbury to Kentford, Queenswood over Helmsley, some side loops here and there on clearer roads, back to start for 4 miles.
Six salty stalwarts answered the call to post at Hoedown. With the TES lot a skating rink all the PAX found their way to the 3rd Prez parking lot for the beatdown.
Start off heading over to TES to look for anyone who might have gone to the normal spot, catch Handshake pulling into 3rd’s lot for the COP:
SSH, Don Qs, Imperial Walkers, Ukrainian Soldiers, LBCs, Merkins, Flutterkicks. Mosey to other lot for a Triple check: HRMs, Heels2Heaven, run the full lot. Back over to YHCs truck to pickup frozen Coupons. Partner up for a Dora: 100 Presses, aka thrusters, 200 block presses, 300 Block swings while partner runs the lot.
With 6 why not another Triple check: Block lunges, WWIIs, run out of lot over to TES and back. Finish with another loop of 3rd and 2 min of Mary. An angel opened up the 3rd lobby for an indoor COT and coffee.
Announcements: Frozen Triangle this weekend.
NMS: Without the wind the 12 degrees was not too bad, and 50% of the PAX were SOP! Thanks to Bodos and the 3rd staff for clear and safe parking lots. The indoor COT and coffeteria were a great way to start the week and month. Considering the weather not much doubt whether Groundhog day means 6 more weeks of winter.
Six iron wielding luge riders braved subzero temps and breakneck ice to start the week off with a nod to Rod. Bottom line: Everest has nothing on Mt Chaplain. Here’s banana shenanigans for ya:
The THANG:
WARMERAMA:
Mosey lap WITH bells and circle up
Welcome & Disclaimer
PLAY “Heavy Bells” by RVA’s own J.Roddy Walston and the Business (3:53). For the duration of the song the PAX squat to the beat with KB racked in front, then complete a KB burpee for every “Heavy Bells” (x24) throughout the song. Super warm.
COP #1:
Mosey over to Love Hill for TURKISH LIGHT POLES
At each light complete a T.Getup, but once the KB is overhead, mosey/walk to the next light to complete the TG going to the ground, and then start the next TG with other hand to get the KB back overhead, to then carry agin overhead to next light, etc
Down to bottom of Love Hill, freak out the skid-steer driver, and back up to the top
COP #2:
Pull off Love Hill onto a lovely patch of ice and plank it up in line for THE FROZEN TUNNEL OF LOVE. Last PAX belly slides with his KB to the front to plank.
x2 Rounds completed
COP #3:
Mosey around to mid-way slope of Mt Chaplain for the PAX to penguin slide down the slope. (while most KB’s survived the journey, Snip’s Trans-KB shattered the plastic handle after a beautiful launch over pavement. Good thing LWoods came prepared with a 2nd KB)
PAX were then directed to use their KB’s to ICE-CLIMB MT CHAPLAIN – slam the KB ahead of you through the ice to create a purchase for hand/foot, and ascend the sheer ice face to the top. Phew!
Lawnmower Pulls for the SIX
COP #4:
Mosey BTTTaco for a few rounds of PASS THE KB
Standing, Side lift to Overhead press, then pass, x10 IC then repeato other direction
Seated, Side lift to WWII Press, then pass, x10 IC then repeato other direction
Plank, Pull Through pass, x10 IC then repeato other direction
GRAND FINALE:
Using KB as ice-breaker and anchor, PAX ascended topmost knoll of Mt Chaplain, which is quite steep and required great intestinal fortitude to achieve the summit, which all PAX (eventually) did!
KB and Belly slide to bottom. FUN!
BTTF for COT:
Counterama # 6
Namerama
Announcerama (see Below)
BOM Prayer
Amaaaazing Snuff Coffee!!!!
NMS: Is it possible to get a great workout while keeping everyone safe on lethal ice AND have a ton of fun doing new stuff?!? YES. This was another one for the all-time favorite F3 memory bank. And if you haven’t started your week with the image seared into your mind of a starkly nude Snuff, hard and white as African ivory, timing his perfect-form pullups for his M to walk in on him… well you just ain’t livin! The NOS sauce is getting good, REALLY good. Keep posting gents. Yours AYE! ~DTH
Five pax came to either sled or workout. After some changing of shoes, the workout started. We went to the lady pavilion for some warmups and then moseyed to the poles and door #13. We did a routine of 13 pole smokers, then moseyed to door #14 for 14 merkins, then to the lady pavilion for 15 dips (yes, Attila, there are benches there) and to the last door on the cleared sidewalk for 16 two count balls to wall toe taps. We then went back and did 15, 14 and finished at 13. Then we did it again.
We then hit the bus loop and the nine light shuffle with 15 jump squats and 30 single count mountain climbers at each light.
Then we did another round of 13/14/15/16/15/14/13.
Finished with ten minutes of Mary which included reverse crunches, dollies, rosalitas, flutters, HRM, shoulder taps, 5 burpees and some stretching.
Sledding sounds like fun but my scout determined that would not be a good idea. But Tater did look cool in snow pants.
3 crunchy ol’ chaps and 1 friendly F3 pup emerged from the gloom at a new location hidden somewhere between Richmond & New Kent, deeming it The Pork Rind in reference to Commando’s state of flexibility when it comes to Burpees. The 2 Qs arrived early to scope out the grounds and kicked us off with 10 burpees. Here’s how us men closed out the MABA month!
Beaver Q Segment
Mosey down the road for a parking lot Warmarama –
Helicopters IC
Cherry Pickers AKA El Chappos IC
Imperial Walkers IC
SSH’s IC
APD’s IC
Toe Grabs
Roscoe’s Wife
Perform 10 Burpee broad jumps per parking space at the right side of the parking lot. Mosey to the other end but not without performing 10 WWII’s halfway to the left end of the lot to perform 10 more burpee broad jumps, and back to the middle of the lot to finish up with 10 WWII’s.
CoP2 – Triple Check – P1 Timer performs 10 Burpees . P2 performs Monkey Humpers, P3 performs bench dips under the skate park pavilion.
Salt Lick takes the Q!
10 Burpees IC at a crosswalk. Round of BOMBS / Crabwalk between cones.
Round of BLIMPS / Bear Crawl between cones.
Hike up Mount Skate Park and perform one safe Burpee at the summit and slide down!
Mosey back to the forgotten flag and perform 10 final burpees IC.
Quick Round of Mary.
CoT- Announcements – Frozen Triangle next Saturday! Run and Ruck options. See Slack First F for more details.
Praisies
Salt Lick closed us out in prayer.
Salt Licks 3 traits of resilient people.-
1. They understand that things will happen to them, good & bad.
2. Know where to shine your flashlight. Focus on the present and not too far into the future or the past.
3. They know which actions are helpful and which ones aren’t.
I was cruising down Courthouse Road at 5:50 am, and passed a couple of dudes running – who could possibly be out at this hour on a major thoroughfare? Of course, it was Big Rig and Boberry. They linked up with us briefly at the park, then continued on their journey.
Woodsman and I rucked through Rockwood for an hour, and checked out potential ice free spots for the workout.
Post-workout surveys suggested that a good time was had by all.
Just another day at Rock N Roll. Here is a brief summary for your viewing pleasure:
Big Rig and Boberry elected to continue their run – the rest of the PAX gathered on a nearby ice free spot for Warm-Up:
Side Straddle Hops, Imperial Walkers, Ukranian Soldiers, Helicopters, Shoulder Taps, Freddy Mercuries, Knee Pulls, Mummy Kicks, Side Lunges. I may have missed a couple.
Ice Shuffle down the main road. Crab Walk on the dry spot, then onward to the parking lot.
Quadruple Corners: 4 corners with 4 escalating exercises each. Started with 10 merkins, 20 squats, 30 LBC’s, 40 Side Straddle Hops. Increase by 10 at each corner. We didnt really have a square to work in, so it was more of a “T.”
Mosey down the path and stop at the next opening for Hump Circuit: Pickle Pounders, Alabama Prom Dates, Monkey Humpers, Bone Rubs, West Virginia Prom Dates, Gorilla Humpers.
Mosey on: Stop for 50 Heels to Heaven.
to Victory Hill – Slide down the hill in any manner possible. Bear Crawl back up. Round 2 – Slide down, then Reverse Crab Walk.
We grabbed a spot on a thick sheet of ice for the following exercises:
Australian Snow Angels, Superman, Hand Release Merkins, WWII Sit-ups, Freddy Mercuries.
Back to the Flag just as time runs out. COT and YHC took us out!
Final thoughts – I was half expecting a solo workout this morning given the ice at Rockwood and ridiculously low temps. But the Rockwood crew showed up as usual! Time really did fly by on this one. Big Rig and Boberry appear to have been running for 2 plus hours, so respect to them. Great mumblechatter this morning as evidenced by the backblast title.
