Nobody signed up to lead so I took it. Mosey behind the school to warm up. Warmups included SSH’s, Freddy Mercuries, Tempo Merkins, Arm Circles and some others. Maybe not a good idea with runners but we headed to the access road behind Atlee to the first street light. We raced to the next light – winner picked the exercise we would do 15 times. We repeated and did a different exercise at each light. Exercises included MudFace Squats, Merkins, LBC’s, Burpees and several others. The guys let me win a couple of the races. At the end of the lights was the hill. We did 11’s on the hill, starting with 10 Burpees at the bottom and 1 Heels to Heaven at the top. Bernie Sanders up the hill and run back down. Helix was the pace setter on these but we all finished. We moseyed up to the practice football field where we each grabbed a pole on our backs. We held 6 inches, the first guy rolled over, did one Merkin and headed to the other end of the line, laid down and held 6 inches. We did this to the end of the straight away. We still had 5 minutes so we moseyed to the basketball court for some suicides. We each did 4 and moseyed up to the front of the school. Numberama, Namarama, announcements and prayer by Yard Sale. It was fun this morning but I’m feeling it a little in my legs sitting here at my desk. It was a great morning. SYITG.
Category: Richmond, VA
-
Broga is Back
A trio of agile fellows took to the courts of No Toll for some early morning Broga. It has been a while since Orange Crush led us and with the warmer weather, YHC felt is was time to get started again. Although the smooth tones and knowledge of OC were missed, the moans and groans were regularly audible. YHC will be back out next Tuesday at 5 AM for another early morning session.
-
Sippy Cups and Adirondacks
Eleven of this area’s finest gentlemen gathered in the near daylight to howl at the supermoon. A mysterious waist lamp bounced in the distance and when he arrived, off the PAX went for:
The Route
– Traverse by the ball field, left on College, right on Lakewood
– 4s take a right on Wood
– 5s take a right on Old Oak then right on Beachwood and left on Wood
– 6s take a right on Westham, right on Hillsdale, left on Old Oak, right on Beachwood
– Everyone take a right on Baldwin and meander up Horsepen and convene at WavenyIntervals were next, and no shit, everyone was excited about them today. By my watch, it had been since November we iteratively tackled these near west end hills. Three times up Waveny, 1 minute up, 1:45 down. 80% or so for those tracking.
Short jaunt up Horsepen, stopping at Shrewsbury. One interval of 100% up to the next intersection, waving at Toga’s former abode.
Left on Ridge Top for a slow saunter to the base of Chandler. Three times up Chandler at 80%, with the final iteration taking a hard right up Gardiner.
Everyone wandered back to the flag via the well lit path and Campus drive.
Huddle up for names, numbers, golf wave to Keymaster before YHC took us out.
Moleskin
Not that anyone is counting; however, today’s attendance was likely outside one standard deviation from the Spider Run recent mean. Full appreciation to the eleven that shook off the fear of the Splinterval Sack and posted for this most recent variation.If there is a single F3 workout YHC tries not to miss, this is the one. Thanks to all who post and lead for making this one of my highlights of the week.
Go rest Gomer. Splinter out.
-
Who wore it best? Scorpion Kick Edition
7 burly men met for a weekly Heartbreak Ridge beatdown and this is what transpired
COP – lots of stretching and 3 rounds of Scorpion Kicks. A survey was taken to determine which Scorpion Kicks were better: Inverted or Regular, YCH says the ground voted for Inverted.
Mosey to PES for a Triple Check: Run around loop, Hand Release Merkins, WWII’s
Mosey to PES Bus Loop: P1 Runs to end of of the loop and Back P2 Bear Crawls down the loop, switch and repeat going back up the loop. Lastly, Crab walk solo down the entire loop.
Mosey to Playground/Pull Up bars are PES Playground: P1 5 Pull Ups while P2 does Merkins, repeat 7/8 times.
Mosey to Blacktop at PES for a Triple Check: P1 Run to far fence and back, P2 Flutter Kick3, P3 LBC’s.
Mosey back to the flag for 5 OYO Burpees and 10 WWII’s to finish.
Announcements: Freed to Bleed on this Saturday, May 1st.
NMS: Nothing major to talk about today. YHC has a certain plan, but when Atilla wasn’t going to make it YHC put that option back in the filing cabinet.
-
Bo Derek @ Punisher
YHC had not been to punisher in awhile you add a sunny and 70 degree no cloud in the sky afternoon and a perfect 10 show up for this afternoon’s beat down and here is what went down. No…Bo did not show up this afternoon.
COP
20 SSH, 10 DQ, 20 American Hammers, 10 Reverse Scorpions, 15 Scorpions 20 merkins
THANG
We start with a triple check with 2 groups of 3 and 1 group of 4. P1 – runs lap around the Side Yard (about 1/5 of a mile) as the timer. P2 – performs 10 Donkey Kicks then wall sit for count of 10, rinse repeat until timer returns, P3 LBC’s the entire time the timer is running lap. We rotate until each routine is performed 3 times for a triple check.
YHC brought his bag of Bands and distributes 4 bands and lines up the group of 8 stations as follows:
Station 1 (S1) – Arm Curls with 60# band, S2, Lunges each leg alternate entire time, S3 – Shoulder Extensions 30# band, S4(WW2 Sit ups),S5 – additonal arm curls 50#, S6 Chest Station push ups all variations, S7 Tricep Extensions 40# band, S8 Flutter kicks Station 9 – Run lap 2 people(P1 and P2). When two partners return P1 takes over station 1 while others move to the next station P2 picks up station 9 person and runs lap when returns P2 takes over station 1 all move down. We continue until all Pax have worked out at each station.
COT
We mosey back to the starting point and circle up for some stretching the remainder of the time.
Namerama, Numberama, Chum Bucket took us out in prayer this evening.
Moleskin
YHC witnessed the most he has seen at punisher, exciting to see a new face (for YHC) in Homer. Some of us were still sore from the F3RVA tomato run relay this past Saturday in Rutland. It was great to catch up and was an honor to lead this work out. See you in the gloom…CB
-
Two Pairs at Anvil
No Q for today so we did a hot potato. Yard Sale warmed us up with SSH’s, Arm Circles, Freddy Mercuries, Tempo Merkins, and maybe something else. Mosey to the track for a wilt. 100 reps, lap around the track and repeat 4 times. Exercises were LBC’s, Monkey Humpers, SSH’s and Heals to Heaven. Trout took if from there. Mosey to the hill in the back of the school. Partner up. One Bernie Sanders to the top of the hill and runs back while the other does two two donkey kicks against the school followed by a decline merkins with feet against the school. Each team did 5 reps each. For the next 5 reps, one ran up the hill and bernie sanders back down while the partner did squats. 5 reps of this. At this point, we were out of time and headed back to the parking lot. Numberama, Namarama, talked about Rounders heading to Kuwait for the next year with The National Guard. Prayer by Rounders and we were off. Keep Rounders, his wife and future offspring in your thoughts and prayers as he heads off at the end of the month. Another great morning with the F3 guys. Thank you for letting me participate.
-
A Feast Was Served
After a week recovering from a 24 hour race and jumping right into the DaVille Relay, YHC and the M were still ready to keep going strong with Breaking Bread on Sunday! We are blessed to be able to provide them with a homecooked meal to help them in challenging times.
We brought over baked spaghetti and meatballs, mozzarella sticks, Caesar salad, garlic bread, chocolate cake, and sweet tea/lemonade. We had a great time preparing all this food but bringing it over and meeting Barbara put it all in perspective. Barbara is one of the nicest women you will meet and was so happy we were there to help them out. She is a true inspiration and leader for the community, and it was a pleasure to help them out. We only wish we were able to serve and talk to others, but hopefully sometime in the future!
Continue to help and support anyone that needs it and be that light for them. It just that love and grace that will continue to build others up!
-
What are all these cones for?
6 gloom warriors arrived at Satan’s Hill to start the week in the fast lane. YHC had come prepared with his @Dr.Tryhard F3 prop starter kit and had placed some cones along Satan’s hill. Also wanting to add some variation to the beat down. According to the white Tesla here is what went down.
COP: 20 SSH, 10 each DG’s, Jazzercise, helicopters, Imperial walkers, deadman hang, MErkins, Flutters, Dollies, Rosalita’s,
Mosey to bottom of hill where cones were placed in 15-20 yard increments. Variation of 11’s. Run to top of hill perform 10 merkins and 1 WWII, run to 2nd cone from bottom, lunge to next cone 9 merkins, 2 WWII’s, repeato to 3rd cone from bottom. Logged 2.4 miles all hill work. To the coupon pile for dealers choice exercise with coupon.
Announcement: Blood drive, cleanup, see preblasts/news/slack.
Rosco took us out in prayer.
Great work fellas! Rosco way to push to the front of the PAX. This workout was a beast!
-
Tuckahoe Hot Potato
13 fierce men joined for a beatdown. As of 5:10 AM there was no Q on the sheet. It appeared the previously signed up Q had to relent, so a Hot Potato ensued.
Upchuck – COP
Roger Roger – Triple Check – Iron Chair with Arm Lifts, Dips, Run across field and 13 Pull Ups
Doozy – Hardcore Parkour over to Bodo’s overflow parking lot for Four Corners: American Hammers, Flutter Kicks, Crunchy Frogs, Heels to Heaven
Garbage Plate – Mosey to Bodo’s main parking lot for a Mini-Dora: 50 Hand Release Merkins, 100 Monkey Humpers, 150 jumpy things. Mosey to the front of Tuckahoe Elementary for a side thingys,
Handshake – Triple Check: Alabama Prom Dates, WWII’s, run to far steps and do 5 Burpees then run back.
Announcements: Freed to Bleed Blood Drive on Saturday, May 1st, don’t forget to sign up. Breaking Break is available to sign up for June. Broga with Last Call at 0500 at No Toll Tomorrow.
Prayers: Upchuck: Covid-19 is on the fall here in the US with the vaccine being available. Other parts of the world no so much. 300,000 new cases in India yesterday, prayers for other parts of the world.
NMS: It was a nice working today, cool but not cold. It was good see Angus out again, as well as seeing Crash Test Dummy for the first time. YHC loves a good Hot Potato.
-
Venimos, conquiremos, salimos
4 runners, 3 walkers. Yada Yada Yada. One and a half hours later…… Our group has been officially called out by the row house lady who has been harassing us for weeks while we drink coffee and pretend to be athletes. We have been invited to a free row lesson at 7am on a Sunday when we can gather 10 guys.