you would know what came first, the chicken or the egg. Much to Matlock’s surprise he egg came first and was around when YHC was a lad. 9 strong came out for this weeks addition of kettlebell mayhem. YHC looked at the Q sheet as he arrived in the parking lot only to find himself on the sheet! Oh well here we go. Mosey around the front lot with on way back lunges, side lunges, and every school boys favorite power skips. Warm-up- COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s, Jazzercise, Helicopters, Imperials Walkers, ,…
The Village next door was quiet—until 7 HIMs laced up and ran it awake. We circled up, knocked out a light jog and stretch, and then went straight to work. The Thang: Run through the wood to the village to get the blood moving. Merkin Madness – regular, wides, and diamonds. Core Crusher – freddies, hammers, leg lifts, flutters. HIMs groaned, but we kept the rhythm. Another Run into the Shoulder Tear Series – arm lifts, low lifts, apple pickers. Run + Baby Satan Hill – sprints that left no man questioning why the hill got its name over at the village. More mountain climbers and side-straddle hops, sprinkled with…
16 HIMs ascended to the “movie theater” to watch 2 movies unfold before their very eyes. Warm Up: Side-straddle hops, Copperhead squats, LBC’s, Roscoe’s Mom, Cherry Pickers, & Dead Man Hang. 1st movie: The Shawshank Redemption workout broken up into 2 parts. Part 1 = Adora (Andy & Redd) completed 100 WW2, 200 Monkey Humpers, & 300 Side Straddle Hops while the timer ran to the other side of parking lot. Shawshank Part 2 = Took the HIMs over to the sidewalk that leads to the tunnel and we simulated Andy Dufresne prison crawl “through 500 yds of filth” and…
Three of the finest gathered on this beautiful Monday morning. We gave the kettlebells and sandbags a break since YHC is still feeling the IronPAX and the weekend’s convergence. The YHC was trying to remember whose slogan went “Get on up and get on down to…” so if you know, chime in. Anyway here’s how it went down… Warmarama All the wives and moms Arm circles Flutters Helicopters Copperhead squats A few jumps here and there Thang COP 1 I stole this from Hutton but I forgot what he called it. We set up in the middle of the parking…
YHC couldn’t leave the area due to the M out of town so the flare was sent to Bullseye and we convened at casa Singer to run Mount Hill. Somewhere around 7 total loops, 4 miles in total. Managed to avoid any falling acorns and owl attacks. Good stuff. Not sure if anyone made it to the official F3 starting point but if they did, hope their run went well. -Singer
3 eager club members decided to secure the early track time and get some work in to start the day. One running predictably late, but still made it in time for the first weighted exercise. Warmarama. Tabata Exercises: Halos and around the world (waist) Curls and Presses Squats and Tricep Presses One-arm swings – right then left Rows – right then left Sit and Press Boat and Canoe One lap in between each and 2 at the end – avoiding the gaggle of young and better looking (and smelling) runners. Numbers, Names, Announcements (SOJ CSAUP Friday – see slack and…
9 gathered for Hoedown, some confused by lights in the Parking Lot and meeting in a different location, basically a completely new Hoedown. Grab the (5) Microblocks from YHC’s ‘lil Blue and mosey over to the school lot for a COP. Mosey over to Bono’s’ Church with the (5) Microblocks and grab (5) of the full size Blocks. Partner up. Various Block work – P1 carries Block overhead to far side of Parking Lot and Back, P2 does Curls, P2 does overhead presses while P2 does Curls, Mosey lap around the lot. We did this with various exercises for 3…
Sounds like a bad movie title, but when the 10 of us met this morning at The Deep, we noticed an infestation of grubs in the parking lot. Who knew it was a grub convergence? Exercises today: School Doors- Lap around the school. Every door indicated the number of exercises. Merkin, WW II, or Squat. 2x the exercise if the doors had numbers in both windows (makes sense when you’re there). Hill Run- 10 runs up the hill, alternating Bernie Sanders, with an increase number of Carolina Dry Docks per run. Took a break between runs for a Lindsey of…
2 New Kent fellows met up in Downtown Richmond on lunch break to get some 1st & 2nd F time in with a walk around Browns Island and then some. Thanks for showing me the area Choo Choo! I know we celebrated Memorial Day Convergence there but it’d be really cool to have a regular AO there.
YHC posted the 8 mile route and Cavity Search and Don Draper ran to the AO anyway. They came in hot – no walkers in sight, so the three of us took off headed toward Midlo High School and Manders and through Queensgate to the trail through the mines and ultimately down the dirt road into Salisbury at that point Cavity Search and Draper headed for home and YHC headed up Elmstead and back to the Starbucks. Each of us had a pit stop along the way for various reasons but 8 (or 8+) miles were enjoyed and the day…