Four posted for the most recent Punisher. Warm up in the parking lot. Relocate to a section of wall near the front door of the school for a Dora with Bear Crawl and Lunge as the conveyance and Merkins, WWII Sit Ups, and Squats as the exercises. Mosey to the other side of the school gym for a few Tabata rounds. Follow with a few rounds of Mary and a Jack Webb. Return to the parking lot for the COT.
Welcome back Adderall.
Upchuck found a new way to skip out on doing exercises; he helped the teachers arriving at Hoedown carrying their supplies.
Mosey to the Corner Parking Lot
Begin with Disclaimer:
I am not a professional
You’re undertaking this at your own risk.
There are hazards and it’s dark so be careful.
The idea is to get better, not to get hurt, so feel free to modify called exercises.
20 SSHs
10 Arm Slap Merkins
20 Deep Mountain Climbers
Stretch
20 IWs
10 Diamond Merkins
15 Gorilla Jacks
10 Helicopters
Move to other parking lot
20 Squats
10 Peter Parker
20 Heels to Heaven
stretch
15 Lunges
10 Garden Variety Merkins
15 Crunchy Frogs
Stretch
To the upper Parking Lot
Burpee Bear Crawl from mid court to edge
Crab Walk back
To the grassy area in back
Divide into three groups; Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Cycle clockwise.
To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)
To the rails for 10 Bulgarian Split squats each leg (single Count), 10 derkins, 9 and 9, 8 and 8 etc.
To the wall for
15 People’s chair airpress
10 BTTW hip slaps in cadence
15 Donkey Kix
15 People’s chair Milkers
10 BTTW Australian Mountain Climbers
Stretch
60 count 6-inch leg lift
Announcements:
Labor Day: Convergence at DogPile at 7:00
Takeout by YHC
First day of school. Our oldest grandson begins 1st grade today. Please remember there’s a change in the traffic patterns and there are school buses. Drive carefully!
11 Beasts made it to Satans Hill Monday to get their week started off right!
COP – SSHs, Helicopters, Squats, DQs, Imperial Walkers, LBCs, Flutters, Stretching
Mosey to top of Hill –
Dora – Runner, 100 Merkins, 200 LBCs, 300 Squats
4 Corners – 10 Merkins, 20 Jumo Squats, 30 Dry Docks, 40 WWIIs
Lunge, 50 More LBCs – Mosey to coupon Pile
Triple Check – Runner with jerkins, Curls, Squats.
Intervals – 50 Touch Touches, Coupon Work
BTF
Numbers, Names, YHC took us out!
Welcome to FNG Belichick!
Way to work Fellas!
YHC wanted to bring basketball into this Bootcamp routine and when planting the flag at the AO 5 chose to run and 3 decided that a bootcamp was in order. So here is what went down:
Opus, Mr Holland, Bulkhead, Hash and Cliffhanger decided a run was in order for this morning, Macho, Helix and YHC – bootcamp and we moseyed to the basketball courts to the rear CMS bringing jump ropes, basketball and a 20 lb kettlebell to the party. We circle up for 20 SSH, 10 DQ, 15 arm circles, 10 small and 5 big, reverso, 20 4ct LBC’s, 15 reverse Scorpions, 10 scorpions, 20 merkins.
This routine with 3 in the PAX will work great, as a team we are shooting to 100 points, 3 point shots count as 3 and all other shots were 2. We made this a good work out by not just sitting under the basket shooting layups and YHC made 2ea 3 pointers (only the Pax knows how many attempts were required), we used the jump rope(starting at 30 in a row working up to 50 in a row and staying at this limit until we made 100 points) as the timer and Station 2 the Kettle Bell work(swings, curls, lateral raises, etc.) was before you handled the shooting of the Basket ball Station 3. This routine made for a fun cardio and coordination workout. We reach 100 points then mosey to the pull up bars. We start a Dora with 100 pull ups, 200 squats and 300 LBC’s. One person did the exercise while 2 people ran suicides, 1 partner peeled off after1 suicide rep to replace the exercise partner who began running 2 suicide routines in a row. the 2nd suicide partner would wrap up his second routine and replace the exercise partner. This made for a good cardio burn/recovery with the suicide work (2 times) and the exercise routine was the gasser. We wrap this up, collect the gear and mosey with the runners who returned from thier 5 and 6 mile runs to the flag. We had 2 minutes of stretching and circle up for COT.
We circle the flag for 2 minutes of stretching, Numberama, Namerama, YHC took up out in prayer.
Great workout gents, 2nd F to follow at the Local Cup for some great conversation.
See you in the gloom soon…Cheers, CB!
YHC decided to start out on a Terrington route but needed to use the facilities at Robious Landing first.
Took a wrong turn somewhere before Ashwell and hit almost every dead end in the neighborhood, eventually YHC decided to just walk the rest of it. Found Ashwell headed out to Twin Team and BTTF
In the misty gloom of Windy Gap a handful of F3RVA natives rallied a few brothers in Christ to beat the fartsack and embrace something glorious. Here’s how the first morning of the annual men’s retreat kicked off:
The THANG:
WARMERAMA:
COP #1:
COP #2:
COP #3:
Mosey BTTF for COT:
NMS: About 400 men gathered on the mountain in southwest NC for the retreat, this being the 47th year of annual meetings of the Fellowship. Last year YHC attended for the first time on invitation from Greenbow and there was no question that we would return. YHC was blessed to bring along Seadoo this year, and we enjoyed Doozy’s company along with a handful of other Virginia men. It is without any doubt the most spiritually refreshing experience of my adult life. Feeling exceptionally thankful, YHC, DTH
“I lift up my eyes to the mountains— where does my help come from? My help comes from the Lord, the Maker of heaven and earth.”
Psalms 121:1-2
Day 2 of a great downrange weekend with DTH and Greenbow, several FNGs to introduce to the F3 brotherhood.
Well when you’re on a mountain what else can you do but run up and down if?
COP
DQ’s – 5 Burpees, Helicopters – 4 Burpees, Hillbillies – 3 Burpees, Copperhead Squats – 2 Burpees, ? – 10 Burpees
Mosey to an area we call the old infirmary Partner up (YHC played the shadow for one group)
Partner 1 Bear Crawl up grass hill, Partner 2 does exercise, switch. Exercises are Dips, Derkins, Step ups
Mosey to big hill do some Lunges, Butt Kickers, High knees, and Murder Bunnies to get there
On the big hill Elevens with American Hammers and Scrunchy Frogs This hill is so steep that an audible is called to make the higher side a descending run, so each set is one light post shorter. Once you get to 5-6 stay at the bottom for 6-5 then start going back to the top
Mosey BTTF Numbers / Names DTH took us out
NMS:
With a big hike coming up later in the afternoon YHC was asked to not do elevens with Ball Dippers, squats and Bernies on the big hill like last year. YHC decided that was probably a good decision but needed to still incorporate the big hill. Welcome to F3 Nation to all our FNGs this weekend today YHC got to name Mountaineer who is 61 (respect, respect) and normally does Cross Fit back home in WV near Morgantown.
Seven samurai gathered to do battle. Joining the fold after a long hiatus – Heartburn’s triumphant return. Alongside FNG Mudslide, we entered the fray.
Mosey to the back lot for warmups: SSHs, DQs, copperhead squats, slow mirkins, LBCs, rosalita dips, plus some other stuff.
Mosey to the baseball fields where we immediately rolled around in the wet grass for a triple check: timer box jumps up and around the stairs, plus flutterkicks plus hand-release mirkins.
Mosey to the way back lot for some parking lot bear crawl ascending mirkins, then run it back with duck walk and ascending squats.
Mosey to the dog park where sadly, we found that someone has taken the coupons. Out of spite, sprint the length of the dog park followed by 10 burpees, then slow breathing exercises.
Mosey to the pickleball courts, which were locked, so we went to the tennis courts to do a four corners: 5 burpees, 25 carolina dry docks, 50 2-ct mountain climbers, 100 LBCs.
Then a triple check with timer running the length of the 3 courts, balls to the wall, and air press wall-sits.
The PAX asked about Doozy’s whereabouts which reminded YHC that mankillers are a thing. So we did those, which coincidentally happen to be OC’s least favorite exercise. Note to self.
Mosey to the long wood bar where we did indigenous dips all the way down and around the corner.
Shoutout to Heartburn for bringing the good vibes after all that he’s been through – great to have you back. And to Mudslide, 51 – welcome and RESPECT.
0729 and a crew of 3 rolled out of the bunk house to see what YHC had in store.
COP- SSH, Arm Circles, Ukrainian Soldiers, LBC, Flutter Kicks.
Triple Check- partner 1 runs to black top, partner 2 squats, partner 3 merkins. YHC paired and kept workout in sync. Upon finishing, time to grab coupons and head to the entrance. The Bridge has an awesome track within the compound. Everyone knows YHC likes to cover miles!
50 reps of arm curls with coupon, run 1 lap. 50 reps of overhead presses with coupon, run 1 lap. 50 squats with coupon, run 1 lap. Lunge with coupon to end of the parking lot and return coupons.
PLT x 25, 2 reps.
AYG field sprint to black top and back to parking lot.
Number-ama, Name-r-ama, COT and Squater took us out!
NMS: 62 miles from driveway to parking lot. YHC was driving west on 60 and saw the sunrise in the rearview which gave time for reflection. First and most importantly, 17 year anniversary of my marriage. YHC has been blessed and been given a gift from God. My M is amazing, supportive, beautiful, dedicated, intelligent, and truly the one I am supposed to be with for as long as God allows my to be on Earth.
During our runs around The Bridge, mumblechatter focused on one day at a time and the fight that we all have sometimes to dig deep and successfully navigate life’s challenges. YHC encouraged three PAX members to avoid looking at weeks and months down the road but, focus on one day at a time and overcoming the challenges that each day brings. Life is overwhelming and can smother you. Given the PAX circumstances, one day at a time is ok for them!
YHC enjoyed the small group and the conversations with each one to learn more about them. 2 Bridge Members were on IR and meeting them was super too. Coffee afterwards was more quite but the camaraderie and sunny morning provided time for reflection. YHC thanked them for letting me lead and spend time with them this morning. YHC left with his tank full and a smile on my face for I am blessed in so many ways!!!!!
Loud and Proud,
Flatline
6 Davillians got in their hour long bootcamp of the week with 2 others got in a run.
This how it went down
We met in the teacher lot behind the schools due to the main lot be repaved.,
Mosey down road to the football field entrance
COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Scorpion Kicks, Merkins, Arm Circles
THANG
Mosey to the Elementary School bus loop
Love Hill Loop – One partner runs a lap around the bus loop while other partner is doing an excerise. Swing, Rinse, and Repeat one round of each of the following – Broad Jump Burpees, Polar Bears, Lunges
Mosey to the pull up bar
Collective Murph – Completed the exercises part of the Murph as a PAX – 100 Pull Ups, 200 Merkins, 300 Squats
Mosey around the track down the hill to the woods line
Jacob’s Ladder – Did up to 5 Burpees
Mosey to the Tennis Court
4 Corners – 10 HRM’s, 20 2 ct Freddie Mercury, 30 LBC’s 40 SSH’s
Mosey to some random stumps behind the MS
Dips and Skull Crushers (IC)
Mosey back to the soccer field
Coupon Dora – 50 Sit+Press, 100 Swings, 150 Curls. Partner runs arcoss the soccer field and back. Finish with a lap around the field
2 MOS lead by Bulkhead
Numberrama, Namerama, Announcements, Opus took us out
Runners/Walkers got in 5+ miles
MOLESKIN
Great morning for a workout. Temps were most low. We managed to get in 3 miles that moring!
SPIT ON THAT!!