The route today was Forest Hill loop + spur both ways for about 7 miles. Saab ran the roads.
Welcome to FNG Anthrax, caregiver of Peeta the K9. Apparently, joining F3 was only ~5 years in the making. He shares an office with TYA. Some alternate names were discussed at ET’s.
Sally and Peeta took good care of each other and the PAX. They made sure that all squirrels were off the ground and properly placed in a tree somewhere.
At ET’s, the PAX regaled each other with timeless stories like, “I once ate cheese with an apple” and, “My review of upper Shirley vineyards? They drank wine and I don’t care for it so I didn’t.”
Prayers for a full and speedy recovery for EF Hutton.
12 merry Pax, mostly comprised of regulars and a couple irregulars descended upon a surprisingly sunny Q from Fireman Ed. Today Ed “borrowed” several coupons from the fashionable near West End to help with the beatdown. Fireman Ed was unsure what to do with no rain falling during his Q.
COP: DQs, CPs, FMs (with White Deer doing a side to side roll motion), merkins and arm circles. Take a coupon and mosey to mud field.
Elevens with HRMs and bench kicks. Mosey to front of school.
Triple check with donkey kicks, coupon swings, run around loop; balls to the wall, coupon chest presses, run and chicken peckers, coupon curls and run. Mosey to nearest parking lot.
4 corners with 10 burpees, 20 coupon squats, 30 2 count mountain climbers, and 40 2 count flutters while holding up coupon. Mosey to bus loop.
1 burpee per post to 10 burpees, 10 LBCs, polar bear back. Then the burpee per post, 20 LBCs, lunge back. Long mosey to return coupons.
Go to nearby pavilion. 10 step ups on each foot, 10 WWIIs; repeat with 20 each and then 30 each. We are done!
Closed in prayer. Pray for EF Hutton who had bad burns from a grease fire this week. He will have a long recovery time. The PAX are with you!
Tomato run on 4/24 – see Spit for details. Blood drive 5/1 and still looking for BRR runners for early September (those that have participated really enjoyed it). I personally wish it were later in September but maybe I am being weak like the 2020 Jets!
It was good meeting Homer; feel free to join the semi elderly PAX again.
18 gloom warriors posted to Dogpile to tone their chiseled bods. Here’s how DTH applied the chisel:
The THANG:
COP #1:
Mosey down to the Amphitheater
Welcome & F3 Disclaimer
LAP #1 (Box jump tp the top, run clockwise around the circle then back to bottom, al gore for the SIX)
SSH x20 IC
DQ’s x10 IC
Hairy Rockettes x10 IC
LAP #2
Imp Squat Walkers x10 IC
Derkins x10 IC
LAP #3
Dips x10 IC
Big O’s x10 IC
LAP #4
Freddie M’s x10 IC
Oblique LBC’s x10 ea IC
COP #2:
Mosey to the Rusty Cage
Rotate through x5 Pull-ups, x10 Merkins, x15 Squats, then run to Hydrant and back
Repeato AYG x10min
COP #3:
Mosey back to the Grass Circle
Partner up for 2 rounds of x25 reps each (x50 total each)
COP #4:
Mosey to the Carillon Field
BLIMPS BEAST: x6 reps x6 locations down the field and back
Burpees x36
Lunges (2-ct) x36
Imperial Walkers x36
Merkins x36
Plank Jacks x36
Squats x36
Mosey BTTF for COT:
Counterama # 18
Namerama
Announcerama (see Comments)
YHC took the PAX out in Prayer
NMS:
Beautiful morning to lead the finest gathering of high impact men that RVA has ever known. Appreciated the general good humor and encouragement being passed around this morning. YHC was originally going to bring a truck full of cabers for today’s workout, but switched gears after banging up my hand building a retaining wall yesterday. Maybe some other Q soon… 🙂 SYITG, DTH
Six noble KB warriors assembled on a pollen filled spring morning. The weather was spectacular and the PAX was ready for a challenge. Here is how it went down:
COP
SSH
IW
Cherry pickers
Arm circles – forwards and backwards
Helicopters
Merkins
LBC
APD
13 exercise/7 rep rotation – each cycle do one exercise 13x
Lawnmower pulls – right
Lawnmower pulls – left
High pulls
Swings
Curls
Squat thrusters
Snatches – right
Snatches – left
Figure 8s
Sit ‘n press
Hammers
Tricep press
Halos
Ciabatta with flutter presses
COT with YHC taking us out
Did you know pollen is nothing more than tree sperm? Appreciate that fact Gypsy, especially as we tried to figure out the spitters and swallowers in the PAX.
Welcome to Homer! Good to see a new face. Nice work by Lighthouse on the headlock.
Three guys showed up on a crisp April morning. I was afraid I didn’t layer up enough but that quickly passed.
Warmup: Arm Circles, SSH’s, Hand Release Merkins, Cherry Pickers, Freddy Mercuries
Headed to the parking lot for Beep Test. We made it to round 6-7 this time. Thank you Mr. Holland for pushing us. Modified Wilt – 100 Monkey Humpers, 100 LBC’s, 50 Hand Release Merkens, 50 SSH’s and 100 Alabama Prom Dates. Between the exercises we took a lap around the parking lot. We stayed in the parking lot for some 11’s. At one parking lot island we did Burpees and the other we did calf raises. That was a lot of burpees. We had another 5 minutes so we had one guy run to touch a tree and the other two did Balls To The Wall. When the runner returned, they switched. We did 5-6 sets each. Time was up so we headed over to the cars. Numberama, Namarama and prayer by Yard Sale. Rounders is being deployed to Kuwait for a year later this month. Please keep he and his family in your prayers.
A lucky Seven men joined up in the gloom on a dry 4C day for two routes today:
4 milers. run through and around DRP. 4.4 miles
5ish milers. Route below including Gaskins and the hill on Three Chopt returning through Cross Keys and Dover Hunt to Raintree – planned at 5.5, this route was 6 on the garmin.
Pinto took us out.
NMS – YHC has wanted to run this route for some time as it has good warmups, a solid hill push, and some hills to top it all off. This was a little longer than targeted, but the PAX drove through – we would likely agree that the three chopt hill is a real crowd pleaser. Splinter would approve.
Its been a year since we started exploring this running AO and this is exactly what we wanted. Lets get some more neighbors out.
5 PAX arrived at Satan’s Hill to find chilly hill for mid April. YHC was glad to see Florence return to the hill along with the the 4 Satan’s Hill Stalwarts. With the clock striking bottom of the hour we were off. According to the white Tesla here is what went down.
COP 30 SHH’s (as we waited for HErmie’s entrance). 10 each: DQ, Helicopters, cherry pickers, deadman hang, merkin, flutter kicks, dollies, plank jacks. Arm circles.
The thang: The Cliff Claven. Run to all mailboxes on right perform called exercises in groups of 5 mailboxes. 10 merkins, 15 plank jacks, 30 seconds each flutters/dollies descending by 5 seconds each stop, 15 mountain climbers, 2 burpees, 10 jump squats, 15 Susanne summers, and a few exercises I am not recalling. With 5 minutes left YHC called for a mosey to flag down otterdale hill. YHC broke out in a sprint and died halfway down the hill. POG Rosetta and Florence coasted past him. 2 MOM at the flag and time was called.
Announcements: Tomato Relay, Freed to Bleed. See pre blasts.
Prayers to Rosetta’s friend and family who lost his father. YHC took us out in prayer. Honored to lead. Make today awesome!
4 regulars and 1 distant friend from the northern regions assembled at Twin Team for what they may or may not have understood was going to be a Murph and the final addition of Doozy’s favorite workouts.
COP quick mosey under the cover in front of BW
DQ’s, Helicopters, Cherry Pickers
Mosey down to JRHS around the track one time and up to the playground behind BW
10 Pullups OYO, 10 Merkins IC, 15 Squats IC X 10 reps
Mosey back around the JRHS track and to the front of BW
Several minutes left
Merkin ring of fire PAX holds plank while each member does 10 Merkins
Ab ring of fire PAX holds frozen scrunchy frog while each member does ab exercise of his choice.
Numbers / Names Tobit took us out
NMS:
As the last addition of YHC’s favorite workouts came to an end I reflected on how these 4 workouts over the last 4 days where my favorites but I also realized its not really the workout or the AO that makes them great. It’s getting to hang out with some of the best group of guys that push me to get better each day. Thank you for all the birthday wishes and for just being there each and every day rain or shine.
North on Commonwealth and east on Monument. 4s turn on the Blvd, 5s on Meadow, and 6s on Lombardy, with all going to Grove and home.
Yep, its that simple.
Swirly took us out.
Congratulations to Hitchhiker in his pursuit of knowledge.
Our thoughts and prayers go to Doublemint’s family.
NMS
Plenty of mumble chatter today with this crew. Maybe the weather made them frisky or perhaps the presence of a FNG. Either way, good to catch up with folks and spawn a good backlist title.
Merkin Mania 10 sets of 5 reps: regular, wide, right leg up, left leg up, hands offset left, hands offset right, hand release, chuck norris, regular, Ranger.
Mosey to drop off circle. Outer loop: 5x merkin each arrow, bear crawl to next arrow. Lunge around back stretch. Inner loop: lunge between arrows 20x, 25x, 30x, 30x, 25x, 10x 10x WW2s.
Mosey to triple check. Jump squats, WW2s and run to wall for donkey kicks 5x, 10x, 15x.
Finishing the job with Pole smoker.
Hermie took us out. We are blessed indeed.
NMS – A great crew today. YHC learned a lot. POG is a bear crawl machine. Nancy Lopez likes WW2s. Honeymoon will mutiny to avoid wet grass. Hermie has culinary advice for anyone that needs it. Also YHC learned that Hermie talks to owls. When the Barred Owl asks “Who Cooks for you?”, Hermie answers “M was busy, I guess I do”. You can hear the exchange here: https://www.bird-sounds.net/barred-owl/?type1651
