No Ruck at Iron Haul this AM, instead these 3 gloom raiders agreed to lift some iron & sand. Stretch OYO Mosey to the ODG for 5 sets of 3/6/9’s and mosey back to the W octagon. 3 Stations set up – 75 lb sandbag = 12 Bent over rows / 53 lb KB = 12 2 Arm Curls / 2 KB’s = 12 Overhead press. 3 sets per station. Rotated to next station after 3 sets. Round 2 – 75 lb sandbag = 12 cardio Merkins / 53 lb KB = 12 2 Arm Curl / 40 lb KB…
Eleven young bucks emerged from the gloom this Saturday morning, most expecting a starchy start to the weekend but no, at the last minute the Q was taken and green, cruciferous vegetables were the dish of the day. According to the deer tending to the community garden, this is what went down. COP: Helicopters, DQ’s, IW’s, Copperhead Squats, Ukrainian Soldiers, Dead Man Hang, the Merkin, LBC, all IC Mosey to the amphitheater and perform one burpee on each step going down then we head to the Ha’ Penny Stage. Partner up for three rounds of Touch-A-Tree – exercises were LBC,…
Hot muggy day which was perfect for kettlebells! YHC started with a warmup that had some abbreviated cadences to keep the PAX guessing, a great way to unlock the mind in the morning! Pyramid 1 Set 1: 10 skullcrushers, run to cone and back. Set 2: 10 skull crushers, 10 high pulls, run to cone and back. Set 3: 10 skull crushers, 10 high pulls, 10 squat curl press, run to cone and back. Set 4 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, run to cone and back. Set 5 10 skull crushers, 10…
7 men came together for a back to school workout. Prayers for Taters dad.
Great morning for a workout. Much fun was had. COP — lots of exercises including the Eric HeidenREVERSE DORA300 SSH200 Squats100 merkins1st person runs to 1st islandSwitch off2nd person runs to 1st islandthen the second island then the third, back to first, etc.Donkey wheelbarro thangPartner up20 DK’sWheelbarrow down the hillSwitch who is wheelbarrowing back up the hill20 DK’s Person who went up is now going downVice versaBack to the flags for some GRAMS.Great group this morning. They didn’t complain that much.
2 Extra Credit Pickle Ballers emerged bright and early (Pre Lumberyard) for a down and dirty PB match! No score was kept but we’re ready to get on that court again!
2 Hosers whom should’ve fartsacked like the rest of em emerged from the gloom with reluctance to get their old feeling bodies mobile at Mammoth Balls. Stretch OYO Mosey like old men 1/3 mile around the football field. COP1 – EMOM set for 10 minutes. – Every minute do 5 KB Swings into 5 Goblet Squats and 5 Reverse Lunges, hold on to the bell for the full 10 minutes, do not put it down. Mosey 1/3 mi. COP2 – EMOM Timer set for 10 mins – Every Minute do 5 Pull-through Merkins into 5 APDs and 5 raised KB…
14 gentlemen found a parking lot in Mechanicsville to get some work in before breakfast. As part of the Summer Tour, the local Davillians notified everyone that The Creek this week was a pre-planned 30 minute workout with 2nd F at Rise N Shine nearby. Seemed like the perfect opportunity to bring the Lounge, so even though they do not use the Q sheet, YHC signed up to take the lead. Disclaimer and statement that the workout would be short and mostly in conversation, rather than in cadence, music to Handshake’s ears. Some standard warm-up fare before the main event,…
The humidity was back this morning but 13 HIMS didn’t mind. A short mosey with some karaoke prior to a circle up with the F3 mission. Warm up included the regulars with some light stretching. COP 1: Wilt Chamberlain: 50 LBCs, mosey 100 yards, 50 squats, mosey back to start, 50 flutter kicks dc, mosey 100 yards, and then 50 lunges (25 per leg) COP 2: 11s up the hill: mountain climbers and WW2 COP 3: Charles Bronson: 3 cones; 1 and 2 about 100 yards apart, then cone 3 about 20 yards. Perform 25 reps of an exercise at…
Two PAX from F3 RVA posted DR at Lightning Rod. After the COP, the Q led us on a mosey around the neighborhood. He brought a staple gun and fliers. Stop at every telephone pole and staple an F3 flier. PAX took turns calling exercises. RVA PAX were introduced to Scorpion Taps – from a plank, tap each heel, then do a Merkin. PAX did Monkey Humpers at an intersection in front of cars which elicited a reaction and probably made someone’s Monday. PAX served coffee after the beatdown. F3 Oregon Territory implemented a policy of renaming 2.0s when they…