PAX Today was an arm day at Circus Maximus. Five noble warriors partook. Here is how it went down:
3rd F next Tuesday at 8 pm. Honeydo is leading. Subject is forgiveness.
Solid work from the PAX. Should be wet the rest of the week.
God is good all of the time!
Attila
Gather around my friends and I will tell you a tale: a tale of one man’s quest to lead a group of warriors without his winky. What could possibly go wrong? Yikes. So according to the guy that opened up the hottest fake restaurant in New York City, it went a little something like this:
SO IT BEGINS:
COP:
SSH, DQ’s, Helicopters, Arm Circles, Scorpion Kicks
THE Battle:
ThunderCats:
Lazy DORA: (Group of 2, 1 partner does wall sits/alternates every 25 reps)
x100 American Hammers
x200 WWII’s
x300 Flutter Kicks
We ran around bus loop.
Ran to the Second loop: Bear crawl, lunge, Bear crawl.
Sprints:
25% High Knees
50% High Knees
75% High Knees
100% Bernie Back, bonus 100% because it was so much fun.
Back to the flag:
2 burpees at each lightpole
Core Ring of Fire
Counterama
Namerama
Announcerama (see Comments)
Prayer Requests
Closing quote:
“Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.” Lao Tzu
YHC took the PAX out in Prayer
“I do not think I’ll ever forget this Q! While it started off well, I totally butchered the Dora! I thank everyone for being patient with me and helping me laugh my way through it! The laughs were a plenty! Thankfully, we pressed on and finished strong!
Lord, sometimes we go off the rails and make mistakes in life, but with your grace and the encouragement of the people who love us, we are given the opportunity to rise up, learn from it, and finish strong. We just have to take it.
Greet the day with a grateful heart, and I will see you at the crossroads!”
8 Davillians (yes 8!) came out to run by the moonlight to get in their miles for the week.
Route: Craney Island loop – Head out of Rutland, over the bridge, down Atlee Station, right on Dewitt, loop around to Aaroe, left on Caleb, left on Hudnall, right back onto Dewitt, then right onto Westone, back up Atlee station, over the bridge and finish with a loop around Bojangles to get in a little over 4.
Fannie Mae and Spike added a few extra loops around Rutland to get closer to 5
Glad to have a big group out. Having temp close 50 does help. T-Claps to The Carpenter for posting 3 days in a row and welcome back Glide
SPIT ON THAT!!
Did my Birthday Q a week late because of the ice last week. 11 showed for it. Here’s what went down.
Warm-up
Brought my bluetooth speaker to play only songs from 1986 (sorry Wilson that you missed it). Seriously about half of the songs have been turned into State Farm commercials but 1986 definitely produced some hits.
With Beastie Boys playing in the background we started a horse shoe. From one side of the parking lot run around the bus and back to the other side and add on to each exercise each time.
5 Merkins, 10 WWII’s, 15 squats, 20 American Hammers, 25 plank jacks, 30 dry docks, 35 LBCs
Next do 10, 10, 10, 5 of each exercise at the light poles across the parking lot.
Merkins, Ball dippers, Plank Jacks, Dry Docks, Crunchy Frogs, SSHs.
Sprint back to the flag while listening to “The Final Countdown”.
Doesn’t sound too bad writing it out, but it was definitely tough. Good work boys! Thanks for coming out.
13 warriors and one Gerry descended upon Mary to see what she had in store. This is what transpired – more or less…
COP: Light calisthenics
Field: Suicides. Alternating b/w Merkins and JSquats with each tree
Run to nearby Por-co-chair. Partner Up: Run out while partner does Merkins and LBC’s
11’s: Mountain Climbers and Merkins. Run back to AO
Curb Crawls, COT
Announcements: Breaking Bread. See Upchuck. It’s never too early to register, no matter how long the wait.
Please see Swirly’s message from Consistency Daily: Commitment – saab13rva@gmail.com – Gmail (google.com)
Saab Abides
Eleven warriors posted to SOT to get hump day off to a good start. 4 runners and 7 boot campers were present. YHC was a little foggy as he arose at 1am only looking at the :00 on clock, readied for workout and preceded to car. At that point I looked at my watch and thought it was upside down. No it was 1:10. Luckily YHC arose again at 5am to take on SOT. According to the bus driver here is what went down.
COP- 25 SSH’s, 10 each: DQ’s, cherry pickers, Dead man hang, Helicopter, Jazzercise, arm circles.
The thang:
Triple check 1: Runner across front bus loop, Merkins, Flutter kicks.
11’s across back of school: Carolina Drydocks, Squats,
Triple check 2: Runner top of hill to bottom touch the building, hand release merkins, LBC’s.
Triple check 3: Runner lap around track, and 2 exercises I cannot recall. Only completed 1 round each.
Run to top of hill. AG 1 minute, sprint to flag.
Announcements: GLOW is Sunday, 5K, thanks to all that supported.
PRayers: YHC took us out in prayer.
YHC was awake early this morning as being the Q will do that to you sometimes. Worried about possible freezing conditions as a run Yesterday morning with Hash (my 2.0) was slick in some spots on the road, left early to ensure the commute was ok. Arrived safe and sound. YHC set up and here is what went down:
Mosey to the bottom of hill (due South) toward the river and pump house and circle up for the COP
We start with 20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial walkers, 10 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins.
So we mosey to the first light pole and YHC break out the TABATA app and we start with the first set of 8 reps of 20 seconds of exercise followed by 10 seconds of rest. The first was 10 merkins then plank for the remaining time of the 20 second period. Repeat 7 more times then we mosey up the hill to the next light pole. We performed lunges this time as we found the run part took up about 20 seconds so we performed 7 sets 20 seconds exercising, 10 seconds rest. We then run to the next light pole and we performed LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We ran to the next light pole – and performed Drydocks 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed Reverse Lunges 7 sets 20 seconds exercising, 10 seconds rest. Mosey to the next light pole LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed 10 Werkins then plank(wide plank and this was tough) for the remaining time of the 20 second period. We repeated 6 more times for a total of 7 reps. Mosey to bottom of triangle hill and Bernie Saunders to the crop circle at top of hill and mosey to the flag.
We circle up Namerama and numberama, made some announcements and Oyster took us out in prayer.
Mumble chatter was alive and well this morning and it was great to catch up with the F3 brothers from other AO’s. Wdog and Dogpile are great AO’s for this to happen as it is central to most of the F3 RVA brothers. We also welcomed Stuart Hamm (F3 name Chunked – Waffle house reference of chunked ham!) who has relocated from Roanoke and now lives in Richmond. He has been running mostly and missed the F3 gang so we are glad to have him in RVA.
Breaking Bread – please look at the Q Sheet for the Saturday / Sunday dates that may be open for you to help. This is a great cause and opportunity to do the Fellowship side. Folks who have done this before discussed about teaming up with other brothers or doing it with their family. I can tell you personally this was fund to do with my Daughter we had a great time shopping for the food, preparing for the meal and delivering it to the smiling faces that are thankful for our help! Contact Upchuck if you have any additional questions and sign up already!
Swirly – He has his famous Swirly’s board and now has a daily email for those that may desire a thought for the day, coaching encouragement and life experiences.
Link below if you are interested in signing up:
https://consistencycoaching.substack.com/?r=h5a4i&utm_campaign=pub&utm_medium=web&utm_source=copy
Great morning for a workout gents and it was and honor to lead!
Cheers….CB
6 warriors landed in the Atlee High School parking lot and launched into a hot potato fun-filled series of insanity that went something like this…
The Carpenter took the Q – Mosey to the bus loop
COP All IC – 50 SSHs, 10 helicopters, 10 don quixotes, arm circles, 10 HRMs, 10 crab cakes, 10 HRMs, 25 LBCs, 10 HRMs
Bulkhead took the Q – Mosey to the middle school basketball courts
Pull-ups and merkins – 1 pull-up, 2 merkins and then increase by 1 pull-up and 2 merkins up to 7 pull-ups and 14 merkins
Helix took the Q – Mosey back to the bus loop
11s – 1 merkins on the sidewalk of the inner loop, hop on one leg to the island, bear crawl across the island, hop on one leg to the far sidewalk, 10 jump squats… crank that out until 10 merkins and 1 jump squat.
Fabio took the Q
Run the bus loop, 20 seconds of people’s chair, 20 WWII sit-ups, repeat.
Mosey back to the start.
Numberama, Namerama, Announcements.
The Carpenter took us out.
Announcements: Team race in DaVille scheduled for April 24th. Spit will be sharing more details. Continued prayers for Bleeder in light of the loss of his Mom.
NMS
The PAX pushed hard throughout the hot potato. The Carpenter has been missing all of 2021 and he led the COP with some of his favorites. Bulkhead took the PAX to the pull-up bars and issued his favorite set of beatdown exercises. Helix elicited grunts and groans as he shared the 11s across the bus loop island. Fabio kept the PAX moving and finished the morning well. It was a great morning all around!
Six Svelte Stallions broke through the gloom for a WTH workout. Here is how it went down:
Mosey around goose lake to Windsor Place. Elevens: HRM & V-up. Mosey back to school. 3 rounds of Pole smoker: heels to heaven. Ring of fire. 3.7 mi total. YHC took us out
NMS – YHC admits to being a little surprised upon seeing two cars with New York plates sitting at the far end of the normally empty parking lot. Typical westend bubble thinking, maybe they’re part of the kidnapping ring? Glad they are not. Just two PAX traveling for work And we are glad to have you. I’m also glad that people are finally flying into RIC again.
Just think, if two PAX from arguably the furthest away ‘villes can show up at WTH, maybe PAX from the 8mi away D’ville will show up someday.
Gitty up.
5 men showed up to toss some kettlebells around. Here is what transpired
High carry around the busloop.
COP — helicopters, chinooks, DQ, cherry pickers, gas pumps, merkins, crabcakes, american hammers, arm circles from am ham position-
| 2 squats, 4 swings, 6 presses, 8 halos |
| AMRAP for 2 minutes |
| rest |
| 2 halos, 4 presses, 6 swings, 8 squats |
| AMRAP for 2 minutes |
| rest |
| 2 merkins, 4 AST, 6 plank jacks, 8 mountain climbers |
| AMRAP 2 minutes |
| rest |
| 2 mountain climbers, 4 plank jacks, 6 AST, 8 merkins |
| AMRAP 2 minutes, rest |
| 2 bob and weave, 4 round the worlds, 6 high pulls, 8 tricep extension |
| AMRAP 2 minutes |
| rest |
| 2 tricep extension, 4 high pulls, 6 round the worlds, 8 bob and weave |
| AMRAP 2 minutes |
| rest |
Almost ten minutes of abs
KB flutters
situp presses
bridge to situp
2 step getup
KB am ham to quick twist
weighted hollow rock
YHC took us out. Great workout gentlemen — during the two minutes of exercises, Yardsale announced that this is about how long another aspect of his life lasts, hence the backblast title. Good conversation this morning about the 4th F and Yardsale’s love life. YHC needed to laugh this morning, so it was medicine for YHC’s soul.