4 Brave Bermuda Boys met at Goyne Park for 2025s first Iron PAX of the year. Temps were perfect, and no coupons required for this year’s opener. Broadway led a warmarama, and then we got into it. Tellier WOD Format Complete the workout for time Equipment Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings The Thang Start timer 10 burpees 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 50 lunges (hard way – right leg-left leg=1 rep) 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 50 lunges…
2 High Impact Hunks emerged from the gloom onto Iron Haul for a run featuring many stops along the way doing 10 reps of various exercises to burn some calories. Glad to have you out this morning Commando, thanks for doing the run with me. Moleskin: The Why – it came up in conversation and it’s always great to be reminded of why we work out. There are many reason why, primarily for my family, not far from that is for my country. How do you want to pay your respects and honor those who have paid the ultimate sacrifice…
If you are reading this, you know there is a prank going around. Beware!
We had 13 today, but no Honeydo and no Handshake. We started without them. The workout went something like this. Mosey forward, Karioke left, Mosey backwards, Karioke right back to start Disclaimer Warmup: in cadence 20 SSHs 20 Imperial Walkers Mosey to the front of the school: in cadence 10 Don Quixote in cadence Stretch: Right foot/Right hand; flapjack Mosey to the wall at Quioccasin 15 People’s chair airpress 10 BTTW Hand Slaps in cadence 10 Donkey Kix OYO 15 People’s chair Milkers 10 BTTW Australian Mountain Climbers 15 Donkey Kix OYO 15 People’s chair Lalannes 10 BTTW toe taps…
Some folks found it difficult to get out of the fartsack after the epic Crabby beatdown at yesterdays Convergence. For the 6 kettlebell monsters, no issue. After getting a glimpse into this weeks Iron PAX routine, YHC decided to give a slimmed down version of it to the group with a kettlebell in hand. Started off with a long, slow mosey around the parking lot. Once back, DMH, down into a few wife stretches, SSH, merkins, imperial walkers. Lets get it on!!! Round 1: 5 squat thruster, 3 point suicide run spaced out at 5 yards each. Round 2: 5…
Two Runners and Three Ruckers started from Atlee High School on this amazing Tuesday with temperatures in the lower 50s. With this perfect weather, these were the routes. Ruckers – Went somewhere into Giles and possibly other locations. Runners – Did the Giles/Craney Island route. Total Distance was about 4.2 miles. COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out. NMS: It was a pleasure running with BAM! today. The pace seemed faster than normal today. The route we took into Giles is about as hilly as a DaVille route can be. In saying that, BAM! said as we approached the…
YHC’s return to running from a permanent taper has left things rusty and ripe for improvement. The route however, was a classic. 4s, 5s, and 6s ascended out of the AO and had various routes taking in the Grove area and Westham. YHC took us out. Announcements: -Convergence 9/20 @Dogpile, 0700 -Collecting shoes and athletic gear; see Slack for details
Missed out on the RVA Labor Day Convergence sadly, but posted down range with 7 F3 Grandstrand HIMs at AO – Sharknado. Houdini lead the group in a good mix of running and exercises to get in about 2 miles and plenty of merkins, squats, big boy sit ups and a few others. Coffee after…appreciate the southern hospitality fellas. Until next time!
On this Labor Day morning, while the rest of RVA snoozed away in holiday slumber, 48 HIMs of F3RVA laced up, rose to the challenge, and clocked in for a true labor of love. Under the glow of the dawn, YHC had crafted a beatdown worthy of the day—a gritty, sweat-soaked symphony of effort and determination. Because what better way to honor Labor Day than by putting in some serious work? Mosey to the Carillon basin. A few SOJers know my style and were on the lookout for a pile of coupons stashed away somewhere for us to “find”. When…
11 Men and 3 dogs came together for the final Friday Bro Code pace route around the Tuckahoe area. Situation Normal…. Nothing major to report. 45 min run on a 4 mile route. Turn back for 6 on each turn. All men got 4 miles and some for 5. SYITG.