2 Brogi Veterans and 1 Rookie were up before the rooster to limber up in the spring like air at No Toll. This is what was rumored to have occurred according to Lebron that shared the courts for a presunrise shootaround.
Hips and Hamstrings were the focus of the day. Pigeon is fast becoming a fan favorite. Good to have DTH join Chaplain and YHC for the Broga craze to limber up before Doozy laid down the hammer. Hopefully spring weather stays and Broga will continue on the mean courts of No Toll.
Nine FW regulars posted to unseasonably warm weather for a holiday week beatdown. Rain held off so conditions were perfect for Scorpion kicks.
COP: SSH, Russian Soldiers, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks.
Mosey over to PES for Triple check: HRMs, Reverse crunch, and run loop. Over to side wall for some Peoples chair fun. Then over to QMS basketball courts: 8 Squats at each hoop, lunge in between. Next round: 5 WWIIs and run between. 3rd round: 3 Burpees & bear crawl between.
Mosey down to past Jerkin Gym – 3 rounds of 40 benchkicks & 10 Derkins. Then 3 rounds of 8 Jerkins and back to flag. 3 min of Mary. YHC took us out.
NMS: Handshake requested a light on running Q from YHC. Not sure if that qualified this am. Felt strange to be in short sleeves and regular gloves in February. Good to have Pinto and Bacon Bits out. WWIIS on the basketball courts were not a fan favorite as the blacktop is quite rocky, not ice smooth like Hoedown. Nice morning with a solid PAX to push the Q.
Seventeen All-Americans emerged from their vehicles early to enjoy this morning’s pre-spring 59 degree treat. Shiplap even donned short sleeves today, you know it’s going to be a good day. Huddle up for directions which included heavy routes for all three charters:
The Route
Numbers, names, and YHC took us out.
Moleskin
A teaser was dropped on Slack yesterday that routes would be a little heavy, so be prepared. Routes were heavy, but maybe not to the degree disclosed. Either way, it was intended that we take a little longer today. YHC has gotten into a stale habit of running the same mileage on every run. Sometimes even adding half a mile makes me feel it that much more. Just trying to mix it up a little instead of 4s, 5s, and 6s every week.
EF Hutton made a point to call out how much his ass hurt after yesterday’s pounding at Hoedown. Gotta get those glutes activated on a regular basis.
Prayers today were not only for those around us but those living in extreme uncertainty in Eastern Europe. While it may seem half a world away, we should always try to do what we can to eliminate preventable casualties. That’s YHCs geopolitical statement of the day. God bless.
Splinter out.
A dirty dozen made their way out of the Gloom, some even made it to a Broga session before the beatdown.
Mosey out to parking lot and pay the Toll 10 dips, 10 Derkins
COP
DQ’s – 5 Burpees OYO, Helicopters – 4 Burpees OYO, Imperial Walkers – 3 Burpees OYO, SSH – 2 Burpees OYO, Russian Soldiers (while we are still able to call them that) – 1 Burpee
Mosey to the far end of the parking lot for the random numbers game
The very first number drawn was a 1
Every 5th draw also has a lap around the parking lot
Time was called with only one number left, number 20
BTTF
Numbers / Names Last Call took us out
NMS:
The Random numbers game is always a great beatdown but #1 is no joke and if a wild card has you draw it again, lace up your running shoes.
Eleven dudes plus a Q that needed coffee showed up to Satan’s Hill this fine Monday morning. Q struggled with counting and will improve for the next one. Thanks to the PAX for keeping me in check.
DQ, SSH, Merkins, WWII, Helicopters, flutter kicks, & 2 burpees to get the troops in line
Line up – high knees, butt kicks, side shuffle, karaoke, Oline blocking drill
Find a line for fast feet drills- front to back jumps, side to side jumps, split the line – 50 each
Mosey up Satan’s Hill and over to the hidden logs. Lost Wilson on the way but he showed up eventually. 20 Log Press and 20 Log rows x3
Mosey to random cul de sac. 20 carolina dry docks, 20 dips x3
Mosey back to the Rock pile – partner up for bicep burn out . Partner 1 does 1 rep, pass to partner 2 for 1 rep. Up to 10 reps and back down to 1.
Mosey to flag. 50 Merkins and time.
Announcements – Charity run in New Market in 2 weeks. More details on event coming from Nancy.
Prayers for friend of Body Karate (and Charleston F3 member) whose wife passed away of Breast cancer
Duke took us out.
Seventeen elite gentlemen gathered in the moon-lit parking lot for today’s iteration of Hoedown. Men gathered from afar, likely due to today’s pseudo-holiday. Hitchhiker attempted to steal the Q but no one listened. YHC called let’s mosey and the PAX followed down Forest to Trinity.
COP
The Thang
While thinking through Q options this weekend, YHC felt like a higher intensity, cardio workout was due. Therefore, a 1K 5K was called. Partner up for 1000 exercises while your partner runs the horseshoe, to Stuart Hall, and back. Exercises were 100 hand release merkins, 200 Lt Dans, 300 WWIIs, 400 SSH. Collect the six as some teams began to finish then mosey back to the VSF.
Digits and alphabetic assignments before YHC took us out.
Moleskin
Who knew Trinity UMC was such a mecca for early bird walkers? The PAX came across at least 3 individuals doing laps through the parking lot. Since we were 17, they had to modify. Apologies to the neighborhood for crashing the party.
Not much mumblechatter today due to the requirement to count. Most teams were close to finishing the 1k exercises so YHC will call mission accomplished on that one. With about 7 laps and the mosey to and fro, we should have been close on the 5k also. Great push everyone.
Kudos for Florence for calling out coffeeteria after the workout. Seems like there was a strong following converging on the local Starbucks. YHC would have joined you except Henrico decided that a day of recognition for our 46 presidents only deserved half a celebration, so off YHC went to shuttle the youngest to the bus.
Here is link to a brief reflection on the history of this day.
Announcements
Spring mornings are on the horizon. Looking forward to more mornings like today.
Splinter
3 men made it to DaVille to get the week started right.
Two jackrabbits and a clydesdale gathered in the gloom of the Bettie Weaver ES parking lot. Under the most recent guidance, the run was speed-optional. Here’s how it went –
The Flatline Special: BWES, cross Robious, up Twin Team , right on East Brigstock and keep going – at 22:30 turn around and BTTF. 4.5 miles for YHC; your mileage may vary.
Numbers, names, YHC took us out.
NMMS: it‘s always a pleasure to run with Doozy and Boberry, and YHC was glad to see their headlamps coming back for the 6 as YHC finally crested the summit of Twin Team. I think therees a lesson in there somewhere. 😉
Make it a great one!
8 Amish and 1 southerner posted in Lancaster Saturday morning. Inspector had the Q and here is the BB: https://www.f3lanco.com/items/saturday-morning-beatdown
Bootleg and YHC opened up the pump house parking lot for business. Bootleg, Helix, and Sippy Cup took Buttermilk to the flood wall, across Mayo Bridge, and back on the north bank. FNG Turbo, YHC, and Sally crossed at Belle Isle. Lola joined the flood wall crew for a bit.
Turbo claims he was sold a bill of goods by YHC and was not expecting a 6+ mile trek. He’s been upping his game by putting in miles on the road recently. Turbo and YHC initially agreed to turn back at Reedy Creek, but when they arrived at the parking lot, Turbo insisted on pushing on. Way to work!