nice cool morning for a morning workout.
Went over to the bus loop for a little warm up, ran around the loop and at each light did side straddle hops. Warmed up a little more.
Then triple check, run, squat push, demon crushers. Once done went over to play ground to watch the sun rise and some push ups and other things.
Ran back to the parking lot and numbered off. No announcements and then we were oit.
6 PAX posted for the Circus for the first Offshore Q in a while.
The Thang. COP: SSH x20, IW x20, Russian Soldier x10, DQ x10, Scorpion Kicks x10. No Merkins?!
Mosey to the bus loop for a set of 20 curls OYO. Then lunge with a twist, squirt, leak, and side of mumblechatter down the bus lane. Mosey to the front parking lot for a Lindsay with Merkin Rows and Sit and Presses. Take a lap around the parking lot in between sets. Mosey back to the bus loop for a set of American Hammers IC, then lunge (with a twist and all the other stuff) halfway back along the bus lane. Mosey back to the VSF for 10 snatches on each arm (as if the Merkin Rows weren’t enough). Then a few minutes of Boat/Canoe, including raising the sail and rowing.
NMS. Excellent work by the PAX today. I believe it was Gumbo who introduced “The Toughest Lindsay”. Homer led the PAX throughout, and endured calls to increase his kettlebell weight. Attila and White Deer were at each other like siblings as usual
YHC was excited to try this new route out. Phonics brought this up at the Tomato Relay and this was pretty cool so I will start with a photo of the Pax who was part of this kickoff. We plan to do this workout on the 2nd Thursday of the month so we invite RVA and downrange potential brothers to attend as they are able.
The Pax Ran about 1 mile to the hill loop next to I-95 then ran back as a cool down to lot in front of BW3.
The group returned and our time was 43:38.
We ran 5 loops and returned for a total distance of 4.5 miles today. So this is the baseline as we now know the route the challenge will be in future months how many loop laps can you complete and return to start in 45 minutes. Sounds easy until you do this route.
Namerama, Numberama – YHC took us out.
So what does FTP (Fitness Threshold Power) mean? Well YHC was introduced to this in Peloton as this is a way for you to measure your fitness level on the Peloton Bike. This will go up and down over time as you train, they ask that you do a FTP test which is 20 minutes on the bike with a coach telling you to add resistance and you continue to pedal at a constant rate of speed. At the end of the test you almost fall of the bike. They also ask for you to do a 5 minute warm up prior to the test and a 5 minute cool down after the test for proper warm up and recovery. They also ask that you do this test every 4-6 weeks. So taking from this we plan to do this every month on the 2nd Thursday of the month.
WE hope to see you there and it was an honor to lead with Phonics this AM!
Cheers….CB
The clock struck 5:30 when YHC was informed that much to his surprise, he had the Q. Commence improvisational beatdown.
Mosey to the flagpoles for 45 minutes of side straddle hops. Done and done. Actually just 30 or so SSH. Don Quixotes, dead man hangs, cherry pickers, imperial squat walkers, LBCs and mirkins not necessarily in that order. Finish with a minute elbow plank.
Triple check: flagpole smokers, Carolina dry docks and a long loop.
Bear crawl 75 yards down the sidewalk and down the stairs.
Lunges the length of the long rail.
11s at each light to the cul de sac: mirkins and WW2s.
Back up to the lower lot with 4 burpees at each light for a total of 44.
Skygazing with a 6-inch hold for a minute.
From the lower lot, sprint to the tip top of Mt Chaplain followed by some stretches.
Back to the flag for 10 hand-release mirkins and done.
Prayers as the sun was coming up, and special prayers for India.
I’ve been a board member of the Aruna Partnership for the last 5 years, but have been traveling to Tamil Nadu in India to work for the last 15. It’s been a big part of my life and this year our friends are really suffering.
Over time, so much progress has been made from the programs we support there – sponsored kids have grown up and gone to college and are now coming back to teach. Widows have gone on to start businesses to support their families. And through job training, first generation college graduates have come back to recruit for their companies because they know that kids coming out of our program are top-notch. But in spite of all this progress, the new lockdown has threatened to set everyone back – unable to work, now it’s just about survival. If you’re able, please send a small donation.
https://www.arunapartnership.org/pandemic_relief.htm
The non-profit is volunteer-run so 100% of donations go directly to supporting the programs in India. Hit me up if you have questions – thank you and Godspeed.
3 Warriors posted at Timberwolf on a Chilly morning for a beat down!
COP – SSHs, DQs, Helicopters, LBCs, Michael Phelps, Flutters, Squats
Triple Check 1 – Runner, Incline Merkins, WWIIs
Triple Check 2 – Runner and Toe Touches, Deep Squats and LBcs
Triple Check 3 – Runner Suicides, Box Cutters, SSHs
Triple Check 4 – Runner, Hand Release Merkins, Flutters
Back to the Flag
Numberama, Namerama, YHC took us out!
NMS:
Doozy, way to push Wilson and I!
Duke
A lucky 13 descended upon Mary for a gerry-administered beatdown….This is what transpired more or less….
Dips and Derkins. 10 at each station, run back and forth, 4 iterations.
Dora’s: 100 HR Merkins, 200 WWII, 300 Flutter Kicks. Partner runs out and back
Courts: Suicides and bearcrawls, crawlbears, crabwalks, Polar Bears. Various exercises in b/w.
Solo triple check: Chicken Peckers followed by 3 rounds of donkey kicks, bearcrawls, and out and back run. Finish with a few minutes of Mary.
NMS: Absolutely nothing to report aside from the realization that YHC and Handshake need to come up with a safe-word.
Saab abides (when able)
Six stallions arrived at Hillcrest to find it 63 degrees and partly cloudy. Some came early (“no really, don”t worry; it happens to a lot of people”), some came late, all came ready to get down. And back up. And down again. And back up with some wheezing at the end.
No sun, no guns, and at the secret 05:00 pm start time, off they went.
1 x long loop, 1 x medium loop, 1 x short loop —- more or less.
SYITGloaming ….
Doublemint
6 beasts showed up to W Dog on a crisp, but sunny and 70 degree morning ready to show the Seal Team that Dogwood Dell is F3 territory. Here is what is said to have happened…
COP
Dead Man Hang x 10, Arm Circles x10, Helicopters x10, SSH x10
Grab a Coupon and Mosey on over to Hitchhiker’s Triangle
2 rounds all with the coupon, increase reps by 5 on 2nd go around
Lunges to Stop Sign
10 Merkins
Down the hill, 15 Shoulder Press
Up the Hill, 20 (2) count Flutter Kicks
Mosey to the Penny Stage for Triple Check
P1: Murder Bunnies x 10 then run back
P2: Bench Press
P3: Curls
Mosey to the Amphitheater
Ascending Incline Merkins up the steps until you get to 15 then back ascending dips as you go back down
Mosey to the Field
One person bear crawls side to side, while the group does a variety of ab exercises. Those included LBCs, WWIIs, Reverse Crunches, V Ups, Freddy M’s, and Flutter Kicks.
Mosey Back to the Flag in time for….
5 Burpees OYO, then to honor the newly appointed Doctor Bodos PICKLE POUNDERS until time ran out!
Numberama, Namerama, YHC took us out.
NMS
RVA Convergence on Memorial Day at the Tredegar Ironworks at 7am sharp.
Breaking bread – With summer approaching we need to fill some slots in June, so please sign up for this great event!
Tomato Run tomorrow will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns).
A lot of great mumblechatter throughout with Bodo’s giving us a breakdown on his special day yesterday, the best Key and Peele skits (highly recommended to watch if haven’t), and how painters make most of their money of the year hanging Christmas lights. Congrats again to Bodos for completing this long and worthy journey of being called DOCTOR Bodos! Everyone will celebrate by doing pickle pounders before they go to bed…
Thank you for letting me lead today, always an honor!
When two or more are gathered the show goes on. Two lone warriors headed off as the sun started to break into the sky on a beautiful morning for a workout.
Here’s how it went down:
South on John Rolfe PKY, 1 mile and
25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops
Right turn and roll west on Church Rd, 1 mile and
25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops
Right turn and roll North on Glen Gary Rd, saw what appeared to be a fox come onto road ahead and took one look at Homer charging down at him and made its way back to cover, hard to tell what it said on its way into the trees. 1 mile and
25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops
Right turn and roll east on Three Chopt, north up Pump a bit to Park cut through and back to flag at Pocahontas Rd, 1.17 miles and
25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops
Thats a wrap: 4.17 miles covered at a nice pace and worked some muscles along the way. Pinto closed in prayer.
A lucky 7 poker studs arrived early to the tables of First Watch to see what the dealer had up his sleeve. Weather was a breezy sunny and 70. Clock strikes 5, off we mosey to the smallest park in Henrico.
Warmarama included SSH, Cherry Pickers, DQ, Arm Circles, Plank Merkins & One legged Merkins. Everyone looked warm lets stay where we are.
The Thang:
Borrowing from Zamboni of Jacksonville, YHC started things off with a bang with Burpee Apocalypse. 10 Burpees, OYO followed by 9, 8, 7 & 6. After 6 we take a break and mosey to the Church Parking lot.
7 of Diamonds- A YHC favorite. 4 corners with pyramid reps of exercises including HR Merkins (7), WW2’s (14), Squats (21), Monkey Humps (28), Flutterkicks (21), Carolina Drydocks (14), Heals to Heaven (7).
Upon Completion, finish up the Apocalypse with 5 Burpees, OYO, 4, 3, 2, 1… Arms now spent, slow mosey to the special parking section.
11’s with Donkey Kicks (10), Bear Crawl across the lot to Mountain Climbers (1). Lunges back (or Crawl Bear if you are Offshore). Some time left, quick mosey back to the parking lot.
2 rounds of sprints for Wojo to showcase his stealth-like closing speed. BTTF for Names, Numbers, Announcements. Handshake took us out.
Announcements/Prayers:
Memorial Day Convergence – Join Honeydo in planting a flag at Browns Island at 7 am.
PuppyPile Sunday May 16th (this Sunday) at NoToll 7 am. Watermelon and slides on the menu.
Shirt Orders almost completed. Get your from DTH.
Fresh Prince is going to be a father. Daughter has already clocking 4.32 on the 40 yd. dash at the combine.
NMS:
Conditions were perfect this morning for a workout. Cool breeze kept the perspiration to a minimum. Burpees at the beginning certainly minimized the mumble chatter so not much oversharing this morning. Great to have everyone out. Seems like Kubota is offering home delivery on tractors while supplies last, see your friendly green lawn dealer today for all your grass cutting needs. Great to see Offshore join the early risers this morning. Hope to see you back out again. Honeydo broke his back to back post rule to grace us this morning. Bacon Bits continues to improve and turning into lean turkey Bacon Bits, VQ coming soon. Handshake led the pack with some great color commentary. Appreciate the opportunity to lead you fine gentlemen this morning.