A swarthy seven stomped around Bon Air in the post-rain gloom. Conditions were wet and nearly 70. We welcomed Bru and Coon Bait (downrange from F3 Bruco) for the first time! Some wanted to say Bru was the upgraded Sable, but we’ll wait until next week when the two Africans can square off and finally meet. We ventured all the way down McRae to Casa de Snuff where we stopped for a couple of stretches and the customary monkey humpers in the driveway. Sleep well sweet Snuff. From there we circled back through the Bon Air Baptist parking lot where…
8 F3 stud muffins pulled into The Green Mile today to get their sweat on. Mission statement, core values, disclaimer. Wounded pigeon stretch, jazzercise, SSH, cherry pickers and a few wife stretches. EMOM: 10 exercises with 20 second rest in between. Jump squats, WW2, burpees, elbow plank, curb dips, windshield wipers, merkins, no surrenders, lunge, SSH with a sprint across the parking lot at the end. We were able to perform 2 rounds. Sadly not enough time for a third round. So the PAX performed a Dora with SSH and calf raises as the timer ran. Mosey back to the…
DAB: Not the gen Z dance movement or the apparent reference to this. I made up a new term for our “down and back” run. Today, we had an empty Q sheet and a Rosie with angry knees. I quickly whipped up this run (basically MOT towards Timberwolf via Woolridge and Charter colony). I think Doozy gets the prize for almost making it to Timberwolf. 2nd place goes to a pair of squirrels (Tobit, yes that Tobit and 100 percent Rosetta). The Duke and I had a nice conversation about wrestling, fatherhood (M is expecting and due in two months),…
Six of us did some of Attila’s greatest hits but also ran ~ 3 miles because he was not here. We moseyed to the Wells Fargo for warmups and did his routine of SSH, IW, DQ, Arm Circles, Helicopters, DMH, Merkins and LBCs (sorry for APDs). Then ran to Flo’s parking lot and visited 5 light poles and did 10 HRM at each (50 total). Then did a 3X check of running, jump squats and Freddies. Ran back to the Wells Fargo and partnered up. One ran around the bank while the other did Heals to Heaven, then LBCs and…
The silent years are over. As YHC ushered in the respectful era, here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC APD Mosey to the church parking lot for 4 corners:50 HRM50 PLTs50 2x crab cakes50 side crunches, each side 50 squats Mosey back across River Road for a 3x checkRunWWI crunches Monkey humpers Mosey back to the parking lot for a ring of fire with 10 merkins COT with YHC taking us out Many thanks for the birthday wishes, especially with Blue Moon and Fudd making an appearance at FW. Grateful for the PAX showing up today. YHC now has…
Monsoon conditions hampered the drive to No Toll but quickly evaporated within 10 minutes, making for a relatively dry post. A hot potato post, to be clear, but at least a dry one. WARMARAMA: Machismo moseyed us to parking lot for SSHs, Donny Qs, imperial squat walkers, and some merkins. He was kind and get us of our six. Rolled to futbol field shelter. COP 1: Machismo’s TABATA 8 rounds, 45 seconds of work then 45 seconds of rest. First 5 rounds were alternating Machismo “I’ve Fallen and I Can’t Get Up”; next 3 rounds were alternating Machismo “Virginia Homecoming…
Drove to Bermuda in a downpour, only to find clear skies. With word of a FNG hopes were high. All 5 of us mosied to the lower lot to WARMARAMA. The usual SSH, Don Qs, imperial walkers, and my famous taint ticklers. From there lower pole alley provided a spot to find our place on the curb. Stiletto squat lunge(lt. Dan) really burned the legs to kick off leg day. After that spin around for pole dancers. Feel the burn as we mosied to the gazebofor some dips and bathroom break. From here I hot potatoed to Broadway. Merkins, he…
Routes shown below. Only 5 miler was run today with only 4 intrepids, so expect these to make a reappearance on a future date. https://onthegomap.com/s/ck0vs5b5 https://onthegomap.com/s/1d4qguii https://onthegomap.com/s/q0spditd Saab abides
The heavens opened up this morning to cool off 6 kettlebell studs that were not made of sugar. The Week of Warby continues. Mission statement, core values. The 5:30am whistle blew and we were off for a quick mosey followed by a few stretches for the hammies, DMH, SSH, Ukrainian soldiers. The Thang: 4 corners, non lady of the night, which seemed to be a slight relief to the PAX. But, starting at the first corner YHC instructed for a death frog to the next corner. Think of it as a small hop murder bunny with a high pull at…
YHC was awake at 5:05am to take on the ruck workout for this am, pouring rain. Checked the radar and looked promising at 5:30am for a ruck journey. Load up in the car arrived at the parking lot, rain stopped, was able to load up and outfit myself then placed rain jacket over all gear for a semi dry effort…sweating was a plus. With no-one else posting I decided to do the Giles loop. Wore the headlamp to the bottom of the hill and return through the wooded trail and it was bright enough that no headlamp was needed. As…