10 for the Murph and 2 for running.
Mossy around the school and the track for a mile to get to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in. Total millage equaled 2 miles with a nice little beat-down in the middle.
10 Redwoods gathered dangerously close to the hotbed of Lasagna parties to swap jabs, barbs, and maybe the Q.
According to the twin hickory early morning walkers here is what went down, more or less:
COP – Gomer: all iC; 20x SSH, 10x IW, 10x DQ, 20x WW2, 25x LBC, 10x Dollies, 10x Rosalita, 10x Flutters, 10x WW2, 10x Grass Angel, 10x 4count Merkin, 10x HRM, 10x Shazam.
Beast – Lighthouse. Mosey to Gridiron for a beast, 6 Burpee, 24 LBC, 12 HRM, 12 Monkey Humper, 12 Flutters, 6 Burpee
Four Corners – Pinto, 10,15,20,25 Merkin, WW2, Flutter. +5 SSH, LBC + 5 Merkin chaser.
Feats of strength – White Deer. 20yd “races” Bear crawl, Crab walk, Bear Crawl
Gomer – Ring of fire. partners across the ring Bear Crawl, Booyah merkins, Crawl Bear. Finish off with Flutters.
Pinto took us out. Prayers for Drew, LabRat and all recovering / working through physical, mental, and spiritual challenges.
Announcements –
NMS – Fun to be back out at GridIron. On the drive over from Dogpile, YHC realized that there are some other great Qs out there that have not signed up and decided on a hot potato. Thanks to the fellow Qs for jumping in. White Deer reminds us that while the Q is in charge he is also on a stage with a spotlight.
Coffeeteria makes YHC seem that some might be interested in a military history / movie watch night where we can go in knowing what we are talking about and avoid building up to a downer. Bottom line: War sucks – the aftermath sucks too. When nations policy goals conflict and diplomacy fails, war is the outcome. No soldier really wants it, and some end up being good at it… regardless, the goal of my military brethren is to make war violent at the precise point of most impact, and therefore quick so that more of the brethren can go back home. We are lucky here that so few of us have needed to be involved – its not like that around the world. This is made possible and we are kept safe by rough men and women “on the borders” that you may never know. If interested, YHC would be happy to get some other veterans together to share what those brave souls go through with those that want to know.
Get some!
5 Head Bangers played air guitar at Rock N Roll today including an FNG. Here was the view from the Mosh Pit :
Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC
THE THANG :
Mosey to tennis courts
Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)
The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Freddie Mercuries DOUBLE COUNT, Merkins, Ball Dippers DOUBLE COUNT, Flutters IC, Burpees, Lt Dans, Carolina Dry Docks, Hello Dollies IC, Merkins, Squat Jumps, WWII’s, SSH)
Mosey to parking lot behind playground
Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.
Mosey to hill in between baseball fields
Triple Nickel : Start at bottom of the hill, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees.
Mosey to nature center, take a left and lunge walk down to the gate
Mosey down trail, take a left then head back to parking lot and mosey BTTF
6MOM : 60 LBC’s IC, 60 WWII’s IC
DONE
Numberama
Namerama
COT : Continued prayers for Lab Rat and TryHard’s sister Elisabeth as they go through chemo; Prayers for Gypsy and his upcoming heart surgery May 16; Bone Thugs is enjoying his new job and adjusting to the new transition
YHC took us out in prayer
NMMS : Welcome David Stefano now named Rev. Very encouraging and spiritual guy who’s been leading a similar workout to F3 at Rockwood with a couple of his friends. He decided he wanted to join us. One of his friends named Tony will be joining us next week. And YHC recruited another prospective FNG named Cecil walking around the park who has been interested as he’s watched us each week. He gave an HC to come next week. It’s awesome watching this AO grow and bring out the Rockwood community. A lot of diversity in the area which is exciting. Seize the day Brothers and keep bringing those Sad Clowns out to all our AO’s!
12 men ready to take on the day. We’re not here for Arts in the Park. We’re here for SSHs, and a slow Mosey.
Warmarama:
20 Yard Mosey for a little Warmarama. SSH, DQ, Reach for the stars, Cherry Pickers, Monkey Humpers, Merkins, Arm Release Merkins, Flutters kicks, LBC.
Slow Mosey to the field.
The Thang:
Four Corners: Start in the middle of the field – 5 Burpees, go to a corner complete the exercise and return to the middle for 5 burpees and repeat until you have hit every corner.
Corner 1: 20 Merkins
Corner 2: 20 Jump Squats
Corner 3: 20 Mountain Climbers
Corner 4: 20 WWI
End with 5 Burpees.
Slow Mosey to the Amphitheater.
Up to the top, down to the bottom, up to the top.
Down to the bottom, up to the top, down to the bottom.
Slow Mosey to the back of the amphitheater.
Grab a Partner, for PLTs and Boxing Cockroaches, 3 rounds.
20 PLTs, both partners run to the other side 20 Boxing Cockroaches.
Repeat x3.
Slow Mosey to the Rusty Cage: Gomer went to find out who was Qing Gridiron.
Grab a Partner:
Round 1: 10 knee Raises, run to the fire hydrant 5 Booyah Merkins.
Round 2: 10 assisted Pull-ups (if needed), run to the fire hydrant, 5 Booyah Merkins.
Round 3: 10 seconds Leg Lifts, run to the fire hydrant, 5 Booyah Merkins.
Slow Mosey down to the Pipeline:
Round 1
Group 1: Bro-Code the Pipeline / Group 2: American Hammers, Flutter Kicks, Rosalitas. When Group 1 returns switch.
Round 2:
Group 1: Bro-Code the Pipeline / Group 2: Pickle Pounders, LBC, Flutter Kicks.. When Group 1 returns switch.
Slow Mosey back to the Flag:
Announcements: Get on Slack to keep up with all the events.
HDHH: Who’s got HDHH May?
Memorial Day Convergence: Tredegar Iron Works (Browns Island)
June 4th: The Bridge – See Slack for Vinny’s Post
June 4th: Blood Drive – See Slack
YHC took us out.
“for I know the plans I have for you declares the Lord, plans to prosper you and not to harm you, plans to give you a hope and a future.” – Jeremiah 29:11
Well done today Fellas, thank you for letting me lead.
See you in the Gloom
Oyster
2 early risers enjoyed the great weather and scenic running trails of Morning Wood. We started on the normal paved nature loop and took the trail down to the lake. Passed by House Party on his way to the workout. It was a peaceful warm-up before Florence’s brutal Rock N Roll beatdown.
Seven men from the near and far west end or perhaps far-eastern Charlottesville went for a bro code style saunter. Here’s where they went:
The Route
Numberama, Nameorama, COT
MOLESKIN
Pigskin arrived early to point out 4 visible planets to several members of the PAX. Not sure if one of them was Uranus or just a big blackhole or something far less amusing. YHC hopes Elon Musk’s next agenda item is to restore Pluto as an official planet, pretty sure he’ll try to buy the solar system if he wants.
ANNOUNCEMENTS
Ten Ganymede ganderers gathered to admire the skies prior to YHC declaring north and south routes for the day. Pucker wasn’t awake yet but somehow he still found his way. Here’s how it went, more or less:
The Route
Numbers, names, YHC took us out.
Moleskin
Lighter crew for this last Friday in April. After Profit asked Google (apparently a him) about the bright star beside Venus was, off we went to what YHC thought was perfectly clear instructions. Pucker clearly didn’t understand so extra time was taken pre-launch to get it all straight. In the end he made it. To be fair, Bone Thugs made it too and he completely missed the instructions.
Ample conversation post COP about some of the stereotypical things we as men do. Some watch Melrose (sic) Place while others make friends with neighbors who don’t even know who you are. You have to post to understand!
Prayers to all those in our PAX who are dealing with life’s speed bumps. Slow down, take a breath, pass the hazard, then accelerate through the rest of life.
Splinter
a trio of guys showed up this morning to start off the day in the right way.
COP — IJR, Arm circles, merkins, plank jacks, AST’s, helicopters, chinooks, cherry pickers, LBC’s, Heels to HEaven, DQ’s
10-20-30-40
10 uneven merkins both sides
20 toe taps
30 squats
40 SSH
Touch a car and repeato
10-20-30-40 part 2
10 big boy sit ups
20 jump squats
30 mountain climbers
40 hillbillies
touch a car and repeato
37 calf raises
triple check
swing push outs
swing pull ins
run to the second light post
triple check
pull ups
am hams
run to school and back
Great time had by all this morning. Yardsale had too many clothes on this morning. SYITG!
YHC arrived to timberwolf to find a party of 4. YHC had one with, so 6 it was. According to the trash man here is what went down.
Mosey around the far side of the school whole doing COP. Various warm up exercises completed.
Lightpole alley. Starting with 10 working up to 90. You know the drill. Exercises included: MErkins, Squats, Monkey Humpers, LBC’s, Drydocks, Etc.
Run to the track then run a lap around the track. To the tennis courts for High knees, buttkickers, shuffle, Bunny hops, broad jumps. BTTF. Out with 2 minutes of stretching.
YHC took us out in prayer.
So this week has been a week of tapering runs for the group with the Monument 10K wrapping up last weekend. YHC thought the reverse Giles loop would help in setting the pace as there are many long hills on this route. We seemed to divide with Marco Polo taking the lead, YHC, Bulkhead and Speakeasy running about an 8:40 min/mi pace and Opus and Mr Holland at about a 9 min/mile. Marco Polo did a Bojangles loop to finish with 5 miles and Remaining runners did 4.2 miles today.
We also had the Ruck group with Mudface, No Idea and Yardsale. We waited for them this morning as they started at 5am and rolled in just a little past 6:15 this morning. they did about 4 miles.
Numberama, Namerama Opus took us out in prayer
It was a pleasure to lead this morning gents, SYITG…Cheers, CB
Announcements:
Spit has set up the ‘F3 RVA’ Team…If you sign up this week it is only $30.00.
here is link below: