Three Brogii regulars enjoyed the ideal conditions for an early morning limber session. Back, shoulders, hammys, hips and glutes were emphasized to perfection. Mumble chatter included variety of topics including injuries, travels and vacations with and without family. Not sure if all the worlds problems were solved but most were rectified. Plenty of relaxing shavasana was utilized until time was called. Well done fellas.
12 warriors embraced the gloom for a nice 58 degree workout! One out of town guest joined us as an FNG. Welcome Fortran! Warma-Rama First we did a half mile mosey to the pad where we it went like this: 20 SSH 10 Don Qs Stretch 🦋 Right leg out Left leg out 10 merkins 25 LBCs Let’s mosey- We head over to the parking deck where we do 10 merkins at each level to the back! Mosey dow And repeat back up to the top this time 20 mountain climbers. The sun was starting to peak through for a…
10 RSVP’d for Señor Frogs pre dawn birthday celebration at the First Watch. YHC pulled into the parking lot at 4:30 AM to admire the early morning efforts of the Brogi’s frolicking in the gloom. He considering joining them, then thought of the ramifications of demasculation that the Brogi’s endure and thought better of it. 5AM- Mosey to the Chancel for introductions, disclaimers and basic COP warmup. Mosey to the University of Richmond Amphitheater for some Merkins and Squats. Mosey back to the missing Flag for a basic COT. Please keep this mornings prayer requests on your minds and in…
Excellent running weather this morning! YHC’s incredibly detailed route required the PAX to find a paved trail near the pond. This takes you up to the YMCA parking lot. Don Draper and I circled the soccer field, then made our way back to Midlothian Middle – a lap around the school and track finished things off. Bullseye/Singer reportedly asked for directions at one point…………But at 6:15 everyone was accounted for! Had a great time this morning – it has been awhile since I posted at MOT, or run for that matter. Appreciate the wise words from Draper on a variety…
3 studs came to drink beer & kick ass & it looks like we’re all out of beer. Warmarama: Let’s take the long mosey to the back end of Wdog. Deadman Hang, Helicopters, Imperial Walkers, DQ, Copperhead Squats, Merkins, LBC, Alabama Prom Dates. The Thang: Light pole Alley!! Round 1Run to the 1st Light Pole, 10 Merkins. Run it back.Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH. Run it back.Run to the 1st Light Pole, 10 Merkins, 2nd Light pole, 20 SSH, 3rd Light pole, 30 Squats. Run it back.Skip 1st Light pole, Run to…
LABOR DAY CONVERGENCE Monday 9/1 – 7:00 – 8:00amDogpile Take the day off from your job but don’t take a day off from putting in some work! Join us at Dogpile on Labor Day for a convergence workout and coffee/bagels afterwards. See you there! See Crabgrass for info to to help with support.
10 gloom studs hit the mean streets of Bon Air for the latest edition of sherpa training. YHC brought a 50# KB for the PAX to bring along and share around. Dealer showed off his hulkish hand strength by just palming the ball-side. We covered 3.6 miles in just a few minutes over an hour. Glad to have OC and Scram join us again. Prayers for L Woods’ dad just diagnosed with lung cancer yesterday, and for his M’s pregnancy ultrasound tomorrow. Coffeerama at Einstein afterwards was lovely – took in a history lesson from our Double Respect veteran (Scram),…
Today 8 HIMs came out to help Heist reach his pre-COVID VO2 max levels. According to the speed walker, here’s what went down. Mosey around the parking lot to get a sense of what was to come. Quick warmup Nancy-style. To honor the love shared between Travis Kelce and Taylor Swift, we partnered up, grabbed a cinder block and headed to the far end of the parking lot. P1 runs around the clubhouse the other day end of the parking lot, P2 performs exercise until they get back. Move up one parking lot space, P2 runs. Rinse and repeat until…
Had the change to workout with 5 of DC Metro’s finest this morning. Met on a football field so was expecting fun with that, only to find out they are in training mode for the 9/11 stairclimb. After a brief warm up we moseyed over to some parking deck stairs. Performed 1 burpee at bottom and escalating merkins starting from 1 at the top. 4 flights of stairs were used. The pax had ruck sacks strapped on so I felt need to stay at the front being I had no ruck. 20 rounds were completed.
Cookie put his name in the Q sheet, then immediately got cold feet. Crabby sniffed that out and called him out the night before. At that point, there was no turning back. So Cookie rolled in, grabbed the reins, and led the PAX straight into the fire with his cheese grater: Run around the school Warmups & light stretching (just enough to give false hope) 4 Corners – Lady of the Night edition Kettlebell Thrusters – 20 each corner (140 total) Squats – 40 each corner (200 total) Curls – 60 each corner (180 total) Calf Raises – 100 each…