7 studs showed up for da first eva Huge Bells KB workout to your favorite pop songs. We now have huge, moist bells tickled by the cool rain this morning. 🔥 WARMARAMA (10 min) Mosey – Short lap around bus loop with butt kickers, high knees, karaoke SSH (Side-Straddle Hops) – 12 IC Windmills – OYO Copperhead Squats – 10 IC Merkins – 10 IC 💪 The Thang (30 min) 🔁 3 Rounds of 3 Stations (10 min per round) Each round has: 2 KB exercises 1 Bodyweight exercise Rotate every 1 minute, 3 rounds per station. 🧱 Round 1: Foundation KB Swings…
Feeling like it would be a solo run this morning, YHC took off from the house early enough to arrive at the AO before launch just in case someone showed up. Parking lot was empty so after a loop around it was off to Tarrington, up Ashwell, across Robious and back to the house. Decided to run back down Twin Team in honor of Rosie’s Trick or Treat workout. Still what goes down must come back up, and so the lounge-esque act of running down Twin Team was rewarded by running back up Ashwell. And it was wet, very wet.…
14 of SOJ’s finest came out to see what was so spooky in the graveyard of New Market. There have been many FNG’s that have graced us with their presence. Some have only come out once or twice while others were OG’s that helped build the foundation for F3 RVA. We miss them all and hope that they find there way back soon. There was much anticipation for how this was going down. Here is what I made up on the fly. Run through the hood and stop at every former F3 members home and perform what was remembered or…
Four gathered on this All Saints Day to get some general exercise to work off some of the Halloween delights. The 5th had already taken off for a long run, so this is what occurred in the bootcamp hot potato. Opus’s Q COP: Copperhead Squats, Helicopters, Don Quixotes, 30 second plank, Arm Circles, Reverso, 10 AST, 10 Hand Released Merkins, flutter kicks, Freddie Mercuries, APD, 1 legged APD, other leg, hello dollies, rosalitas, imperial walkers Mini-Dora – Partern up – Do 50 dips/100 squats/150 SSHs while the partner ran around the parking lot islands. Lab Rat’s Q Mosey to the…
7 PAX hit the gritty streets of Bon Air at 6am. It was time to kick November off in style. Mosey to the back parking lot for Warm-Up: Jazzercise, Big Claps, Bruce Lee Punches, Hold Elbow Plank for 5 core principles. Pickle Pounders, Shoulder Taps, Australian Snow Angels, Alabama Prom Dates, Heels to Heaven, High Knees, Mario Jumps, Knee Pulls, Lunge Walk. Might have missed a couple Exercise One: 4 Corners (Prostitute) – All Merkin edition.10 HR Merkins, 20 Merkins, 30 Werkins, 40 Carolina Dry Docks 250 total by my countMosey to the front of the school for Exercise Two:…
We had a Baker’s Dozen this morning at Grid Iron. After a brief warm up we headed to the soccer field for: Abs: 100 core exercises to wake us up (25 WWIIs, 25 Crunch Frogs, 25 Heals to Heaven, 25 Reverse Crunches) Cardio: The Beast with Side Straddle Hops, Calf Raises, Squats, Carolina Dry Docs, Merkins…and Burpees to cap it off Abs: 100 more core exercises for a cardio break: (25 WWIs, 25 Side Crunches each side, 25 LBCs). Finished another 100 core exercises scattered throughout the morning: (10 Irish Hammers, 20 American Hammers, 20 V-Ups, 25 Pole Smokers, and…
2 dashing young F3 patrons emerged from the gloom for a stroll with weighted pack, under the Sky Q’s starlit vault whilst having some pleasant mumble chatter. These fine fellows logged 3.5 kilometer in just 40 minutes time.
A 10-PAX of high energy HIMs shrugged off the fartsack to embrace a 40 degree DTH beatdown. After seeing the virgin turf of the new baseball fields during the ruck, YHC decided it was high time for breaking in new ground. Here’s a tough one for the history books. The THANG: WARMERAMA: Circle up in the lot for reps Welcome & Disclaimer Nancy Kerrgans IC DQ’s IC RUN to the bottom of the gravel road and back to circle up Imp.Squat Walkers IC Ukrainian Soldiers IC RUN to the bottom of the gravel road and back to circle up Tempo…
3 Challengers emerged with a beautiful sunrise that started red and quickly turned to an orange to purple fade, but that didn’t slow us down. Here’s the struggle! Mosey around the parking lot to the snack shack for Warmarama 11 Cherry Pickers IC 11 DQ’s IC 11 Imperial Walkers IC Roscoe’s Wife Toe Grabs Butterfly Fudds Wife Roscoe’s Wife 25 Merkins OYO COP1 – “Somebody’s Watching Me” by Rockwell any form of plank through the song, Merkins through the chorus. Mosey to park entrance cones COP2 – 11’s Suicide style – any form of Merkin selected in rotation by fellow…
Where two or more are gathered…great things can happen. Big Rig joined YHC for a few loops around Rockwood and inspecting the new baseball turf fields while discussing deep matters of life change. The beginning of change is recognizing something needs improving. We all have blind spots and sometimes the things we most need to change we can’t see ourselves without the insights of a loving brother. YHC is thankful for Big Rig and so many others who have shown up, led by example, and earned a seat at the accountability table. We are stronger together brothers. Yours AYE! ~DTH…