4 Davillians got in their mid week training run around Rutland this morning. Everyone was feeling a little off so the PAX skip the normal Knollwood loop and got in around 4.3 this morning
There was a Spike spotting twice this morning as well
SPIT ON THAT!!
11 studs fought off the fart sack for a English lesson at one of Richmond Public School’s finest venues: Mary. The mumble chatter of Pucker’s Hockey Watchin’, Boston’s claim as the epicenter of the English language, and questions of how accurate the Q’s Garmin was quieted down real quick when Burpees were doled out as Class begun. Mosey to the center of the BBall Courts. F3 Welcome, Intro and Disclaimer
COP
Side Straddle Hops
Burpee x1
Don Quixotes
Burpee x2
Russian Soldiers
Burpee x3
Imperial Walkers
Burpee x4
Cherry Pickers
Burpee x5
Little Baby Crunches
Burpee x6
Alabama Prom dates
Burpee x7
Flutter Kicks
Burpee x8
Helicopters
Burpee x9
Don Quixotes
Burpee x10 Warm? Mosey to the edge of the BBall Courts
The Thang
Exercise I – Triple Check
Pace Car bear walks to to the cage, runs back; other exercises included Hand Release Merkins and WWIIs
algore for the six
Mosey to the tennis courts
Exercise II – 2 rounds of Dean Smith’s Four Corners
Round 1 – 10 jump squats, 20 reverse crunches, 30 plank jacks, 40 copperhead squats
mosey back to the bball courts for round 2 – 10 Lt. Dans, 20 pull ups Carolina Dry Docks, 30 dips , 40 copperhead squats
Mosey to the bus loop
Exercise III – Curb crawls
You know the drill.
Mary
Back to the flag for 3.5 minutes of Mary featuring LBCs, flutter kicks, alabama prom dates, American Hammers and Pickle Pounders
Numberama, Namerama, YHC took us out.
Enjoyed the banter, well wishes and the ground and pound work this morning Fellas. The PAX kept the energy up in near perfect conditions. SYITG!
10 warriors gathered in the Gloom with singular purpose – to dig deeper, become stronger, and to do so together. In preparation for the coming Iron Pax Challenge, YHC introduced the pax to 2018 Week 1…
The THANG:
Warm-Up:
2018 IPC Week 1:
Cool-Down:
Mosey BTTF for COT:
NMS:
8 stud muffin stallions hit the gloomy grounds of Timberwolf, paused for the garbage truck, then hit the gloom running. According to the lady in her car waiting for us to leave, this is how it went down.
Mosey around the front of the school, with mublechatter along the way. Circle up in bus parking lot. Extended Disclaimer as we were doing an IRON PAX challenge today. Then extended warmerama as such.
COP
Mosey to football field for
THE THANG (Killer B’s) (Wu-Tang Forever)
Line up on the goal line for
Repeat that 3 times, ending at the 30 yard line, then bear crawl back.
Repeat that whole routine 4 times, then mosey BTTF via the “shortcut” (thanks Hermie). Passed by the horseshoe but did not engage.
Numberara, Namerama, announcements (see comment), YHC took us out.
NMM
Awesome work out there today gents, that routine was no joke! We ended up getting in 120 each of Burpees, Ball Dippers, and WW2s. Thanks for indulging YHC in this Iron PAX practice run. The actual routine was 5 rounds, without breaks, seeing how fast it can be done.
The name of the back blast comes from Tater, who mentioned that the excellent breathing technique exhibited by Hermie during the later rounds of burpees reminded him of a breaching whale.
4 men started their hump day by throwing around some iron and reacquainting themselves with an old friend, Eric aka Deadweight.
In typical YHC fashion, just a few days late with the BB. Batteau was looking pretty quite when YHC arrived on Monday morning, but thankfully another Keydet showed up to join in the fun. In typical Batteau fashion there was a big steaming hot potato waiting for us when we got there. Flatline picked up the potato to start us off with some warm-up exercises that consisted of… Helicopters, Donny Q’s, reverse scopions, and several other exercises that are escaping YHC’s memory now.
The potato was passed on to YHC, and having just read through the Exicon before exiting the car, the ideas were flowing. Mosey on down to the bottom of the hill, and since there were two of us, a little Burp-Back-Mountain was in store. Burp-Back-Mountain went like this. One of us is at the bottom of the hill and starts doing 100 Burpees, the second person does Bernie Sanders up to the first light pole then runs back down to pick up on the Burpees, while the other is Bernie Sanders-ing up the hill to the light pole, and so on and so forth until we get to 100 Burpees. THEN mosey on up to the next light pole up the hill, rinse and repeat, this time 100 WW2’s if YHC recalls and Bernie Sanders up the hill to the next light pole. Next came 100 Merkins, but no Bernie Sanders, that was replaced with Bear Crawl. Then last but not least 300 air squats/lunges with Bernie Sanders run up the hill. This was more than enough for the two Keydets to get done, so we moseyed on back to the flag after all was said and done.
Flatline took us out with some very thoughtful and calming words. It was a heck of a morning and YHC is probadly forgetting some things. Very thankful to have Flatline join YHC that morning. It was a great start to the week!
Ok boys, it is time for the BoneThugs 10k. It is this Friday. Here is the plan:
The Route – Old School. Leave Mary Munford parking lot and go east on Grove. Follow grove to Arthur Ashe Boulevard (The Boulevard) and turn around and head west. Take Grove til it ends at Three Chopt. Turn around and head back to Mary Munford. This
Timing. BoneThugs and his entourage (five or six of us) are going to launch at 5 am. We plan on finishing right around 6:15. For folks that normally do the four mile route, you should launch at around 5:10, 5 mile guys around 5:20 and 6 mile guys around 5:30. Since we are all on the same road we should all see each other out there. When you finish your 10k, loop back to BoneThugs and we will all run the last portion together.
THUGS has been working his ass (and his stomach) off to get ready for this. Less than six months ago, this guy hadn’t run more than a single mile at a time. This Friday he is going to do 6.2 without stopping. Lets be out there to support him.
TYA OUT
7 Hardchargers showed be up to WDog this morning with the Q open. Swirly called Hells Bells, stated hot potato, and grabbed the Q. BOOM time to work!!
COP on the bricks, in front of The Carillon-x 10 SSH, x 10 Helicopters, x 10 Don Quixote’s, Planks (lots of positions), x 10 Flutter Kicks, x 10 Reverse Scorpion Kicks, x 10 LBC’s, and finally a Swirly Fav…x 10 Merkins. Time to mosey over to The Stage for individual coupon workout
Swirly’s Coupon Trifecta- x 10 Burpees (pushing off cinderblock and raising above your head), x 15 Cinderblock Curls, x 20 Cinderblock Squats. OYO and repeat x 3. Mosey over to Love Hill and partner up.
Starting at halfway point of Love Hill (Hitchhiker was the only one with illumination). Partner 1 runs to gate at the top while partner 2 bears crawls, switch. Exercise 2, lunges and run, switch, Exercise 3, Broadjump Burpees and run, switch till the gate was reached. Q thrown over to Flatline and off to The Field we go.
4 Corners and Descend down. Corner 1, x 10 Burpees, Corner 2, x 20 LBC’s, Corner 3, x 30 Merkins, Corner 4, x 40 SSH. And back down to the beginning-x 40 SSH, x 30 Merkins, x 20 LBC, x 10 Burpees. Mosey back to the flag with 1 minute to spare. Dead man’s hang till our allotted time was up.
Number-ama, Name-r-ama, Announcements:
Bone Thug 10K August 21 at RAMM. Bone Thug is starting at 0500. All PAX must finish their 10K in time to finish with Bone Thug on the home stretch.
Prayers for Upchuck and his wife’s family.
5 men arrived for what they thought would be a typical F3 workout……
Warm up: mile jog, SSH, imperial walkers, dead man hang, stretching routine which was mostly stolen from my high school track coach who we may or may not have had fired due to a hazing tradition which dated back decades (another story for another time),
Form work: on the track for 60m of the following: A skip, B skip, high knees, karokae and a few striders.
The Thang: 4x400m w/ ~1min rest between, 4x200m w/ ~1min rest between. 200s were partner efforts for a 400m (2×200 relay style). Nancy Lopez was on pace for Michael Johnson’s gold medal run when he had to pull up for a hamstring injury. when back to full health, his sprinting will not be overlooked again.
next up, stairs, bleacher crawls, leg dips then mosey over to a wall. peoples chair ring of fire style with each man doing 10 squats while the PAX enjoyed the imaginary chair. Next up ascending testicles (10 merkins, 10 merkins w/feet on wall at 45deg angle, 20 sec of balls to the wall). Mosey back to the flag for 3min of mary (freddy mercury, LBC, pickle pounders).
Nice work men, i’ll be bringing some track flavor to my future Qs.
An elite 3 found coupons waiting in the COP. We did:
COP: SSH, Russian Soldiers, Flutterkicks, merkins, IMperial Walkers. Grab a coupon next to the road. Setup for Triple Check: SitNPress, Curls, and Lunge with Cinder block. 60 Block bench presses. Some Alabama Softball players, then leave block behind.
Mosey over to Cameron St and down. Way back 10 Merkins on mailboxes on left side, 10 WWIIs on right. Back to HSP (Henrico’s smallest park) and pick up coupon: KB Swings alternating hands, Squats. Over to RRB lot: Bear Crawl half lot, jog rest. Sprint length back to blocks in HSP. Some more Bench presses and Squats. Back to flag for 2 min of mary, shift 20 yards upwind thanks to EF Hutton. LBCs, Heels2Heaven, & American Hammers.
Announcements: 10k Friday morning at 5:15 or whatever your anticipated 10k finish time will be to get there at 6:15. Iron PAX week one starts next week, still plenty of time to sign up.
NMS: With 2 of our “softer’ regulars for First Watch at the beach this week YHC wanted to bust out some cinder blocks for a more challenging workout. Last Call and Hutton made it look easy. During the Block curls some of the PAX got flashbacks of Marmaduke’s bicep burner at Dogpile.