After an 0500 track team dropoff, 2 track dads and 2 others ran and ran then ran, and ran again. Gifts were exchanged.
Category: Richmond, VA
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Audibles for the Elders
9 gentlemen worked out in the asphalt of Short Pump Middle School basking in the warmth of 28 degrees. First COP was a little DMH and some poor cadence DQ. Then we take a lap around the track to get warmed up. More COP included merkins, FMs and ACs.
Exercise 1: Curb crawl to 5 and down to 1. Mosey to the bus loop.
Exercise 2: One burpee per pillar (~15 total). Then 5 WWIs for each two pillars (~40 total). Then 5 CDDs per two pillars and lastly one HRM per pillar. Ed noticed the sychronization between Tater and Seymour. “Oh you went to Richmond, let’s do our exercises in the same cadence.” Mosey to basketball court.
Exercise 3: Four corners with 10 jump squats, 20 sumo/helix squats, 30 jump squats and 40 sumo/helix squats. Mosey to tennis court.
Exercise 4: Lunges to each of the four tennis courts (I forgot how big these 4 courts are) and run back. As we were doing this, Seymour requested that I channel my inner Peyton Manning and audible. Next bunny hopped and went back 2 courts and lastly crab walked and ran back 2 courts. Long mosey to front of Short Pump Middle School.
Exercise 5: Triple check with initially donkey kicks, wide grip merkins and a run around the loop. I noticed that a few PAX were struggling so I audibled to wall sits, flutter kicks and a run around the loop. Mosey to home base.
Ended with a few stretches and memories of early Gridiron. Join us next week as Chum B. has his birthday Q (ground and pound?).
Prayers for Atilla’s mother n’ law and those dealing with physical and mental issues. Sunday evening is a Christmas carol singing blast. More details on Slack. We think Gypsy is still collecting shoes but he has a bunch so thanks. Remember the reason for the season and do great things.
Fireman Ed
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That’s Too Many!
Flying in the face of dismal forecasts, a super-solid PAX of 5 posted to The Crucible for the following:
Mosey around to the school circle for a disclaimer and COP: SSHs, IWs, Hillbillys, Merkins, Freddie Mercurys, Scorpion Kicks IC.
Mosey to the curb for an Ascending Bear Crawl up to 13.
Mosey to a picnic table for a variation on B.O.M.B.S.: like a Dora where the PAX alternates between exercises and running to another picnic table. Each PAX completes: 25 Box Jump Burpees, 50 Overhead Claps, 75 Merkins, 100 Big Boy Situps, 125 Squats.
COT
Announcements: Carols tomorrow, one-hit wonders next Saturday at Dogpile. YHC is out of town next Saturday. Plans for The Crucible?
NMS: The goal was to produce a beatdown that the camera crews would be sorry they missed. Honeydo issued the BB title at the announcement of the Ascending Bear Crawl – a good indication that the PAX were on the right track. YHC comforted Honeydo with a slogan YHC uses at work: It could be worse. Note that it is not, “It could be a lot worse,” because that wouldn’t be true, but it could be worse. YHC could have included Crawl Bear. The PAX did it by the book: Exicon – F3 Nation.
Scripps has posted twice now – a Honeydo Q and now this one. He is tired of silent assassins and suspects that there are loud and soft Qs to experience. Extra Credit powered through all of the exercises and is starting to formulate plans for his VQ with inspiration from his military training. Smile17 (Smiles for short) was all smiles, of course. His name comes from the fact that he placed 17th in the 10-miler in September: A Day of Firsts (f3rva.org)
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5:59:30
14 of the best guys to know. Ready to take on dogpile!! Here’s how it went..
WARMARAMA
Mosey to the Toll Booth for some warmarama.
SSH, Imperial Walkers, DQ, Copperhead Squats, Merkins, Groiners, Flutter Kicks, Rosaletas and LBCs.The Thang:
Mosey to the middle of the Nickel Bridge, Grab a Partner.
P1 run to the 1st light pole, P2 run to the other 1st light pole. 10 Merkins, Run back to the middle. P1 run to the 2nd light pole, P2 run the other 2nd light pole. 10 Merkins, Run back to the middle. P1 run to the 3rd light pole, P2 run to the other 3rd light pole. 10 Merkins, run back to the middle. High Five your Partner and let’s mosey over to the 1st Shelter.Triple Check at Shelter1. Peoples Chair, Merkins, Run to the far tree and back. Repeato x 3. Mosey to Shelter2.
Triple Check at Shelter2. Step ups, Mountain Climbers, Run down to the sidewalk and back. Repeato x 3. Mosey down to Light Pole Alley.
1st light pole. Partner up. Bear Crawls and Broad Jump Burpees, Partner run to the light pole and back. Rotate until everyone is at the 1st light pole.Mosey to the 2nd light Pole. Bernie Sanders to the 3rd Light Pole.
Partner 1 does 1 Burpee then tries to catch Parter 2 to the 4th light pole. Switch and repeat to the 5th Light pole.
Lunge to the 6th light pole. Then Mosey to the end of the road.
Triple Check at the Devils Triangle. Flutters Kicks, Squats, run the Triangle. Repeato x 3 (Cut short for time). X 2.
Mosey back to the Flag.
Not quite 7am. Ring of Fire. SSHx10, 1 Burpee. SSHx10, 2 Burpees. That’s time.
Numberama, Nameorama, COT
Moleskin:
The Q energy was strong this morning boys. YHC was coming in hot this morning and was worried he would lose the Q. With that we started about .30 early and somehow lost Hitchhiker who was LIFO but he found us on the bridge. We covered a bit of ground today and earned about 3.5miles (A bit more if you did Breakfast club). I knew Mudslide was crossing the river and paying some tolls for his first visit to Dogpile. I wanted to show him some of the AO but left plenty for the next visit. Welcome (FNG) Falkor, who was HL by Probation and Mr. Rogers.
2nd F at Libby Market was much needed as always. According to Gomer, stop looking at the minimums and go for the Maximums.
Announcements:
See Slack. A lot of events coming up:
Sunday – An evening with Honeydo. Bring the Fam to Fudds
Tuesday – 12 days of Christmas. No PTO , SL will be honored for this day.
Wednesday – HDHH at Final Gravity
Saturday – The Bridge – plenty of room in Fudds car unless YHC is going (???) -
Don’t mess with my very $ frisbees
It always nice to roll up to an AO to meet some PAX that you haven’t seen in a while or that you have never met. 7 frozen, but dry and moving warriors arrived ready for battle or for whatever YHC had in store for them.
Mosey to the parking lot by the baseball concession stand for COP
DQ’s, Deadman Hangs, Helicopters, Apple Bottom Poppers, LBC’s, Sugar Sticks
Move to corner and get the frisbees out
Lay frisbees out in each parking space at the top side of the lot. Each HIM will start in a different space completing 20 of the exercises labeled on the frisbee then run a lap around the lot. When HIM returns he moves to the right and repeto until he’s done all the exercises.
Move to the side of the Concession stand for a triple check
Partner 1 does Hoedowns, Partner 2 does Smerf Jacks, Partner 3 runs half of the lot
Mosey to the first lot on the other side of the concession stand
Parking lot crawls with your choice Merkins or WWII’s until 10
Mosey down the stairs for another Triple check
Partner 1 does Dips, Partner 2 does Step ups, Partner 3 Box jumps up the stairs runs around and down the stairs. (We found Footloose’s supper power is Box Jumps).
BTTF for a Ring of Fire
Numbers / Names Chaplain took us out
NMS:
As usual there was a fair amount of running at the Doozy Q. YHC has been trying to limit or tone down the running at his Q’s but it just seems like the right thing to do to keep the PAX moving. Enjoyed a little 2nd F with Florence, Melville and Wet Bandit at Starbucks afterwards.
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New Route
YHC had a new route in mind today. We ran outside the park and across Courthouse Rd to the nearby neighborhood. Ran randomly around any road we could find including an apartment complex and a car wash. Then Chaplain had the idea to cross Courthouse Road again and go behind the plaza next to Rockwood Park. Came out to Hull Street, took the side entrance back into Rockwood Park then BTTF. Great mumble chatter to top it off.
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Three amigos.
Three amigos braved the gloom today at New Market’s Diablo Hill.
Warmorama: Mudslide and I started things off with SSH and Imperial Walkers. Oyster thought things were moving too slow, so he sped it up with helicopters, muricans, plank jacks, and mountain climbers.
What we did:
Mosey up Satan’s hill. Stopped and performed mountain climbers. Jogged around NM and hit various hills performing combinations of muricans, squats, mountain climbers, seal jacks, flutter kicks, and ab twists.
Ran back to flag area and did various log lifts. Presses, calf press, twist push and low squat log press.
Moseyed back to flag area through the woods where we thought we spied Tobit, but Just a quick rabbit getting away…
Back in the lot a quick triple check using the two cindis. A man squat, B man block flutter kick, and C man runs to end of parking lot (performs conveyer belt – think hand walk in plank position around the center concrete landscaping). 3 x sets done.
Time. We all agreed it was a great push. Happy we got it done.
Outro: Numbers and Names.
Announcements:
- Oyster has Q at Dogpile tmw. Come out.
- Lots of 2nd F stuff going on. See Slack
Prayers – Oyster took us out. Prayers we continue to reach new guys experience F3. Prayers for all our PAX on IR or sick.
PS. Wooden bridge ices before the pavement
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National Lampoons European Currahee Route
With no official Q, YHC stepped up with a simple-ish route. Here’s where it went:
The Route
- Head out Maremont behind Godwin
- R on Raintree
- L into Raintree Swim and Racquet Club
- Loop around the lake
- Continue on Raintree until the 23rd minute
- Reverso
- Back to SF
Numberama, Nameorama, COT
MOLESKIN
Gomer requested that the route be given a name. Somehow half the Pax missed the exit path off the Lake loop and went around twice. Hey look kids, there’s Big Ben, Parliament!
ANNOUNCEMENTS
- Ongoing Shoe Drive – See Gypsy
- Carols w Honeydo at Fudd’s Sunday – please RSVP
- HDHH Wednesday – Final Gravity
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Large 4 corners
At 5:20 YHC had 2 beatdowns in mind depending on who shows up will determine which beating they get. 4 able bodied runners was the total so beatdown #1 is the answer.
Mosey to first lot at JRHS for COP
DQ’s, Helicopters, Imperial Walkers, Cherry Pickers, Deadman Hangs
Starting at this corner we will do a large 4 corners, second corner being by the Swamp entrance, third corner is BWES playground, 4th corner is BWES main entrance.
After 2 rounds time was running low so PAX did a small 4 corners using the first lot at JRHS
BTTF with a Ring of Fire
Numbers / Names Florence took us out
NMS:
Reminiscing about the huge 4 corners that Lug Nut did at SOT the PAX discussed (who could do and where it would be) the largest 4 corners workout in the 45 minute time frame. PAX concluded that it would depend on the group run ability, less workout on the corners and AO
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What Rain?
Apparently today was not for the faint of heart. A cold, steady rain reduced us to 3 KB giants. Here is how it went down?
- COP
- IW
- DQ
- Helicopters
- Arm circles
- Dead man hang
- Merkins
- LBC
- AMRAP challenge – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1st cycle, 15 on the next, 10 on the 3rd and 5 on the final cycle
- High pulls
- Curls
- Tricep press
- Squats
- Swings
- Brief stretching
- 2nd AMRAP challenge
- Sit ‘n presses
- Bench presses
- Overhead pulls
- Skull crushers
- KB hammers
- COT
The PAX remained covered and dry today. Great work and our arms should be sore later on. We certainly missed the rest of the PAX today. For those that fart-sacked, an injured 70 year-old made you look like weak sissies today.
Announcements – check Slack for updates on happy hours, caroling, and upcoming special work-outs.
Prayers up for our PAX members nursing injuries and needing healing.
God is good all of the time!
Attila
- COP