Mary Munford Elementary welcomed 8 of RVA’s finest students of fitness for a predawn lesson. According to the fleet of satellites recording our activity from above, here’s what happened: Slow Jog around the school. COP on the blacktop: disclaimer, stretching, ending with planks + pickle pounders. Seven of Diamonds: On the blacktop, run from corner to corner, first round: 7 squats // Next round: 14 Merkins // 21 LBCs // 28 2x Mtn Climbers // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees. Mosey to tennis courts. Dora: 100 Merkins / 200 2x American Hammers/ 300…
12 HIM’s (with 3 FNG’s) split into 2 teams for ultimate relay style games to end the regular season for BoS . The game: Teams will set an overall time, adding individual times up together, minus the seconds for individual targets hit. Team with the fastest time wins glory of the morning, fastest HIM lap per team awarded BoS point. Team 1 – Matlock, McGruff, Warby, Fandango, Flyboy, Sea Biscuit Team 2 – Festivus, Rudy, Doozy, the Duke, Magikarp, Vino The rules: Relay style, clock starts and one HIM runs the lap outlined by the parking lot. When lap completed,…
After a brisk jog around the bus circle, at the foot of Mount Chaplain, a surprise awaited — a stash of pavers hidden behind a bush, courtesy of DTH, who apparently moonlights as the Easter Bunny of concrete. From that moment on, the stones became our best friends. They got lifted, rolled, dragged, pressed, and cursed at. If you were here, you carried rocks. If you weren’t here, your shoulders thank you. Warmerama: side straddle hops, don quixotes, Ukrainian soldiers, imperial walkers. lbcs, merkins, roscoe’s mom, Fudds wife, Wilson’s wife The Thang: COP 1: DORA- partner one Bernie’s up the…
The Crossing welcomed a 6-pack of hungry HIM’s, including one FNG State Trooper, who is also a recent new member of the DTH spiritual family. Here’s how we showed Reacher the F3 beatdown ropes: The THANG: WARMERAMA: Mosey laps around the Annex Lot, second lap including variable movement warmups and finished with Burpee Broad jumps Circle up on the grassy knoll, beside the SF Welcome & Disclaimer Warm-up Reps IC Welcome to LIFO Figo halfway through COP #1: Mosey over the some parking spaces for ELEVENS, maybe 7 parking spaces distance WWII’s 1–>10 Bear Crawl across spaces No Cheat Merkins…
Seven of F3RVAs finest met at the usual spot before embarking on a tour of the local surroundings—Stony Point & Larus Park to be exact. No coupons this time round, just 3 miles under packs with some banter to lighten the load. Thanks for the company gents. Continuing discussion on the birth of Western civilization was limited given the concurrent reading load and back to school demands of life. Till the next time. SYITG Announcements: Labor Day convergenceUpcoming CSAUP opportunity on 9/26 to ruck and bootcamp: details forthcoming. Probably something like a 30 minute beatdown that will start Friday night…
Three insomniacs arose at 0430 to stretch, bend, review Netflix shows, and imagine a steeple growing from Handshake’s ass. Maneuvers included Good Mornings Dead Man Hang Wilson’s Wife Fudd’s Wife Cat Cow Warrior 1, 2, 3, and 4? Whooping Crane Bat Signal Child’s Pose Ball Lickers Pigeon Inverted Superman Gorilla Press Figure 4 Cobra Clutch Tombstone Piledriver Airplane Spin Savasana Numberama, Nameorama, COT MOLESKIN Until further notice, Broga is on at FW when temps are above 40 or until the PAX has a better offer because their Ms watched The Hunting Wives. All the troubles, stresses, and problems of the…
Noted. YHC did not know until minute 41 that there was a stash of cindies hidden. Oh well, this PAX of 11 did not need them in the gloom today. 0530 and we were off on a warm up jog just to find out the field was a touch sloppy. F3 Mission Statement, 5 core values, cherry pickers, SSH, arm circles Don Quixote. To kick off the beatdown, we started with 5 Navy SEAL burpees. From there the PAX went on an almost 2.5 mile scenic tour of Harper Mills. Within that 2.5 miles, the PAX performed, 100 LBCs 90…
7 Normal PAX and 1 fan of the team we shall not speak its name posted for a misty but pleasant 70 but sunny beatdown. Mosey to the circle for some stretches and a few merkins, a few LBC’s, some Ukrainian soldiers and some SSH’s Mosey to the amphitheater and partner up. Partner 1 LBC’s, Partner 2 runs the perimeter X3 second round American Hammers, third round Scrunchy Frog Repeto with different partner (Oyster chose the wrong group to run with) Partner 1 squats, partner 2 run, second round LT Dans, third round ??? Mosey up to the top partner…
We ran through the Wellesley tunnel to the courts and did two rounds of 25 merkins, squats, WW2 and dips with 2 burpees between each exercise (20 total). Then Roger Roger led us the long way home. We did 4 miles (min) and went almost ten minutes over. Long way added about 0.8 miles—oops. Extra credit for everyone and ten demerits for me as Q.
3 men posted on a drizzling morning to throw some iron around. Perfect numbers for triple checks so that’s what the pax did. Mosey around parking lot then some COP. Triple checks all around: Round 1 – squats, demon crushers, mountain climbers (timer) Round 2 – club swing right hand, club swing left hand, rosalitas (timer) Round 3 – kb swings, curls, mosey around parking lot (timer) Some boat canoes and GRAMS to close out. Numbers, names, Surf n Turf took us out.