A six-pack of noble warriors assembled at HBR for an impromptu Q from YHC. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHSuzanne SomerMerkins LBC Mosey to the football field for a beastHRMWWII sit-upsCopperhead squatsCrab cakes, 2xSide crunches, each side Burpees Mosey to the jerkin gym for 4x 8 reps Mosey to HB Hill for 5 hill runs with 15 reps at the topOne-legged crunches, each sideStraight-legged crunchesFM FK Mosey back to the flag for COT Great work from the PAX today. Congrats to Pinto on his son’s marriage and his liver surviving. Congrats and prayers up to Pinto and Fudd…
2 Early Eagles emerged from the gloom onto the trails of Pine Fork Park for an Iron Haul blender. Ruck distance was shorter than usual, finishing with 2.77 mi. due to stoppage for some exercises and YHC’s inevitable pit stop. It’s good to get back on schedule after the long weekend and have Choo Choo back after his MDW travels. Ruck included the following exercises: Rifle Carry 20 Ruck Merkins 2 Arm Curls 30 Bleacher Step Ups Ruck Shuffle Pull-ups and bar hang Single Arm Curls or Suitcase Carry Finish Line Single Arm Rows ‘Those who wait on the Lord…
When I arrived home from work, the rain let up. I was still committed to do a routine it would be more standing, not much on the ground. Luckily we were blessed it was not bad at all. I used the meet up area as our place to get ready. A day like today, try to work everything top to bottom, hit the muscles get them mobile knowing they’re about to take a thrashing. It was about 15-20 minutes, then we were ready for the main part A tip for those who want to just get started. You don’t need…
After scanning the area and securing parking, YHC waited to see if there were any others present for a pre-run. No takers, no worries, onward to the preplanned route. Out on the Potterfield Bridge, back on the bridge suspended under the road. Forgot gloves for the main event so got to do an extra hill climb to retrieve them. Got in 2.99 miles. Beautiful morning for a run over the river with views of the city. SYITG.
Roughly sixty HIM converged at Tredegar Ironworks and the Virginia War Memorial to pay tribute to our fallen heroes as best we know in F3RVA. YHC lead off with the Mission of F3, 5 Core Principles, and a COP consisting of SSHs, Ukranian Soldiers, Copperhead Squats, Helicopters, Jazzercises, Plankorama, Plank Jacks, Merkins, Flutter Kicks, Scorpion Kicks. Then the PAX was split into 4 smaller workout groups for the invigoration of male community leadership. Here’s what transpired next: Warby Q Pyramid of Pain – 10, 20, 30, 40, 50, 40, 30, 20, 10 – Burpees, Merkins, WWIIs, Squats, Plank Jacks, Mountain…
They say history is written by the winners, and backblasts are no different. We hit the freshly watered bermuda and started getting our socks wet throwing frisbee. Shout out to Beat It, who has become a familiar face at The Lumberyard, for supplying the beautiful, evenly weighted, soaring thing of floating beauty. I brought a Dollar General frisbee and Wonka brought a sex toy that just happened to fly, so Beat It was goated today. Warmup: lap around the pitch 20 yards per warmup exercise High knees butt kicks heel planted, toes in the air, reach down karaokes lunges Squat…
YHC arrived early for a pre-Rock N Roll run through the park. Boberry and Big Rig were off to parts unknown – I believe they completed 7-8 miles. I did manage to high five Boberry on his way out, and chat with Big Rig for a couple minutes. YHC completed the paved nature trail plus the loop around the park. It was just enough time to plan the main workout in great detail. Check slack for details on a pre-convergence run from Tredegar.
6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:Mosey to the basketball court for Warm-Up:Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s. Mosey to the Snack Bar for Exercise One: Wall of Death4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20),…
5 Davillians help YHC finish out this takeover week. This how it went down COP (ALL IC) – SSH, DQ, Squats, Helicopters, LBC’s, Al Prom Date, Heels to Heaven, AST’s Merkins, scorpion kicks, HRMs, arm circles THANG Triangle – 20 dips, bear crawl, 20 toe tappers, run, incline merkins. Rinse and repeat 10 and 5 reps mosey to the playground Triple Check – lunge up to the school, pull ups, and American hammers mosey to the track Catch us if you can – one person completes 5 burpees while the pax runs backwards around the track. Switch, rinse, and repeat…
We welcomed another member of the Pig Family (Pigskin, Chicarron, and Piglet)…Chicarron’s son, SPAM. After a brief warm up we hit an Ab, Chest, Leg workout and took breaks with Abs. 50 yards of Ukrainian Soldiers, break with 20 WWIIs, 50 yards of Bear Crawls. Then 7’s on a hill with Git Ups and Merkins. 50 yards of Bernie Sanders. Break with 20 WWIs and 20 Heals to Heaven. 50 yards of Ukrainian Soldiers. Prior to 4 Corners Prostitute Style we needed to demonstrate what a Burpee was…so we did 5. Then we began 4 corners of: 5 Burpees, 10…