Two of us left our adjacent houses and posted at Linwood Holton Elementary School for the Valentine’s Day Punisher. Brief warmup with several of the usual. Followed with a couple of two man Triple Check rounds and some dealer’s choice exercises.
Category: Richmond, VA
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Can do anything for 15 minutes
Six of us made it to Bingo Beer for the February social, two for the brief workout in the rain beforehand, but all of us for a beverage.
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MubbleChatter strong
1 grabbed his rucksack. 2 went on a Run. Check Strava for routes.
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New Roads
5 Davillians ventured out on this cold Saturday morning to get their long run in for the week.
Route was something a little different. Got started just after 6:15 with a loop around the schools before heading to fly over. Headed down Atlee Station Rd to Craney Island for a loop in the back part of the neighborhood. Cross over 301 (something new) and cut across Studley then turn onto Times Dispatch rd.
Run to the end of the road then turn back and head across 301 again. Loop behind Wawa before turn back onto Atlee Station.
Headed down Atlee Station then turned onto Giles Farm Rd and take the short trail to Giles. Head up Giles Hill to the roundabout.
6.5 to 7 miles – stayed straight on Giles back to the parking lot
8+ miles – Ran down some of the new Giles roads before finishing with a loop round the MS
TClaps to Mr Holland who finished with an extra loop around the schools to get in around 8.25 miles
It was fun trying out some new roads today. Time to get creative with routes without repeating since it will be 9 or more miles moving forward
SPIT ON THAT!!
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Tuck and Roll
7 Davillians enjoyed the almost 70 and sunny Thursday morning for another run. Route was a little bit different start first crossing Altee running pass the YMCA doing a loop around the townhouse then running behind Kroger. Cross back over Atlee and a loop around the Rutland Townhouses then a loop around PBR and the library before heading back into to Rutland to hit part of the trail. Finished with what a loop round Rutland to get between 4 to 4.5 miles
Corned Beef showed off his tuck and roll skills after tripping on a man hole. Luckily no injury this time
SPIT ON THAT
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Starbucks > Dunkin
Lucky Number 8 Brothers posted at Rock N Roll today. The onlookers walking around the park were dismayed at the grown men performing the following workout :
Mosey to basketball court
Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC
BLIMPS : 5 Burpees, 10 Lunges DOUBLE COUNT, 15 Imperial Walkers DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 Squats
Mosey to bottom of stairs in between baseball fields
Jacob’s Ladder – do seven sprints up the stairs with increasing reps of burpees at the top of the stairs each set. Start at 1 burpee and go up to 7 burpees.
Mosey to Nature Center and down the trail to the left
Stop at 2nd Workout Station
Partner Up, Perform Exercise at each station for 1 minute then rotate to next station. Exercises we did were WWII’s, Dips, Sitting Leg Extensions, Pull Ups. RINSE AND REPEAT
Mosey back to bottom of stairs in between baseball fields
Everest : On the stairs, lunge up the steps and do a squat at the end of each lunge. Alternate legs. Repeato to the top of the stairs.
Grizzcalator : Bear Crawl up the steps and perform a Merkin at each step all the way to the top
Mosey to closest parking lot near stairs
Black Jack : Start on the side of the parking lot. Perform 1 Merkin – run to other side – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sides of parking lot. Always adds up to 21 – BLACK JACK! (Doozy got to the set of 19 Merkins before time expired. Everyone else lagged somewhere behind that number)
Mosey back to Ole Glory
1 Minute of Not So Lazy Boyz : 15 seconds in the middle, 15 seconds to the right, 15 seconds in the middle, 15 seconds to the left
DONE
Numberama
Namerama
COT : DOUBLEMINT IS GETTING HITCHED TODAY! Congratulations brother and enjoy tonight 😉
Bone Thugs is starting a Pre Run at Rock N Roll starting at 6:30 am on Saturdays that shall NOT be named Breakfast Club haha. The run will start in the parking lot and do a loop around the paved trail at the Nature Center.
Vagabond has the Q next week at Rock N Roll
YHC shared his appreciation for Doozy pushing him to stick it out with Rock N Roll. YHC initially started Rock N Roll on Mondays at 5:30 am which was a bad choice of day/time by YHC. It wasn’t serving the needs of the PAX. YHC was ready to throw in the towell on this AO but Doozy took the lead on it and encouraged YHC to stick with it and move this AO to Saturdays at 7 am. It was a game changer. We’ve had 4 FNG’s post at Rock N Roll (still working on EH’s to get them back out haha). And there is a prime opportunity to recruit the plethora of basketball players that play there in the Spring and Summer. YHC already has 1 on the hook who gave a HC to come.
NMMS : Great push today brothers! Loved the timing of Black Jack coinciding with Vagabond’s charity fundraiser for his work tonight that will feature all sorts of gambling.
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McDLT
9 men arrived at SH ready to work on a beautiful 65 degree day. The theme was the McDLT in honor of the Refrigerator Perry. Keep the hot side hot and the cold side cold. We mixed running with mercans and squats in good form and partner assisted stretching. Based upon the sounds coming from the pax the stretching was greatly needed. For the non stretching types who complain that they aren’t getting a good workout a couple trips up SH cured that.
It was my pleasure to lead today and I look forward to being more active as a Q at SH.
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Bridge Reflection
15 Beasts showed up on a chilly morning at DogPile.
Mosey to back Circle
COP – SShs, Helicopters, DQs, Imperial Walkers, Copper Head Squats, Merkins, Dry Docks, Arm Circles
Mosey to Pump Road
Dora – Runner, 100 SShs, 200 Squats, 300 Monkey HumpersMosey further down the road
Love Hill – Runner, Lunge, Broad Jump Burpee
Mosey to bridge.
Make your way across the bridge, 20 American hammers at every other light
Trip back across – 10 merkins at every other light.
Mosey back to center of the bridge
REFLECTION time as sun rises!
Make our back to start of bridge 2 Burpees at every light.
Back to the flag
Numbers, Names, Oyster took us out!
Announcements – Gypsy is still looking for volunteers!
NMS :
Great work this morning gents. Appreciate you pushing hard and indulging me in a few minutes of reflection as the sun came up over the bridge this morning! Make it a great one fellas!
Duke
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Jericho’s Walls Came Tumbling Down
7 Brethren landed at Twin Team to win the daily battle against Sad Clown Syndrome. 4 Pyschopaths thought it was a good idea to run up and down Twin Team hill for 45 minutes : Tobit, Orange Crush, Bobbery and Don Draper. 3 Sane Minded brothers took on this bootcamp :
Warmarama : 20 SSH IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Merkins IC
THE THANG :
Mosey to nearest corner of School Building
Walls of Jericho :
Just as Joshua was instructed to do in the Bible – performed around a large building so we used the school building, pick 7 different exercises and complete 7 reps of each then run a lap around the building. Complete for 7 laps. Exercises we did before each lap were Squat Jumps, Merkins, Freddie Mercuries DOUBLE COUNT, Ball Dippers DOUBLE COUNT, Merkins, WWII’s, Lunges DOUBLE COUNT
Timeout so YHC can wizz behind a building before he pisses his pants
Mosey to hill on the side of Bettie Weaver
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 back to Ole Glory for 1 minute of LBC’s
DONE
Numberama
Namerama
COT : Coffeeteria after Rock N Roll is switching to Starbucks instead of Dunkin. It’s slightly closer and better service. Never should’ve doubted Boberry’s employer.
Continued prayers for all PAX battling through injury and on IR. We love you, are praying for you, and are here for you.
NMMS : It’s crazy how the increase in temperature and humidity can affect endurance. YHC was gassed by the time we reached the Triple Nickel.
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Hank Williams
Today at Circus Maximus, for your music listening pleasure, we had Hank Williams (as well as others). Unfortunately, Hank was unavailable for the Super Bowl half time. So instead, the Super Bowl had entertainers I had little familiarity with. I had heard of were Snoop Dog and Eminem: Snoop Dog because of the Corona beer commercials, but also because we had a F3 compatriot in Charlotte named Snoop (he trained dogs). And that’s why I have heard of Eminem (another F3 compatriot in Charlotte.)
“Hank” Williams (September 17, 1923 – January 1, 1953) was an American singer, songwriter, and musician of Native American descent. Regarded as one of the most significant and influential American singers and songwriters of the 20th century, he recorded 55 singles (five released posthumously) that reached the top 10 of the Billboard Country & Western Best Sellers chart. He is one of the most celebrated and influential musicians of the 20th century, especially in country music. Many artists have covered his songs and he has influenced Elvis Presley, Bob Dylan, Johnny Cash, Chuck Berry, Jerry Lee Lewis, George Jones, George Strait, Charley Pride, and The Rolling Stones, among others. Williams had 11 number one country hits in his career (“Lovesick Blues”, “Long Gone Lonesome Blues”, “Why Don’t You Love Me”, “Moanin’ the Blues”, “Cold, Cold Heart”, “Hey, Good Lookin’”, “Jambalaya (On the Bayou)”, “I’ll Never Get Out of This World Alive”, “Kaw-Liga”, “Your Cheatin’ Heart”, and “Take These Chains from My Heart”).
In the meantime, enjoy your solid food diet. Atilla will be eating Jello and drinking Mountain Dew today. He has been given a doctor’s excuse from F3 participation tomorrow. Don’t be alarmed. It’s for that routine, hopefully every 10 year, examination that begins later in life.
Warmup with SSH, IW Russian Soldier, Don Quixote, Cherry Pickers
20 High Pulls: 20 Deep Mountain Climbers; 18 of each, 16 of each, etc.
Stretch
Right hand only, 10 each
One hand press
Lawnmower
Renegade rows
Partial Turkish get up
Walk to end of columns with waiters carry
Stretch
Repeat with left hand only
Run around the island
The following three exercises, 3 times
10 Squat to overhead press:
10 renegade row (each arm)
10 sit ups using KB to anchor feet
Stretch
20 KB Swings
20 Curls
15 Sit and Press
20 Overhead press
20 Upright rows
20 Triceps
20 Goblet squats
Run to end of the columns and back
10 each arm Renegade rows
20 flutters
10 each arm woodchoppers
20 Press
20 Curls
10 each direction Halos
stretch
4 minutes of Mary exercises