7 gentlemen, including 2 that have not posted in a while, showed up in the mist to generally run in the direction the Q called. Quick instructions to get the most out of the hills for 4 or 5 milers. 4s go straight down Mt. Midlo into the Grove and up to Coalfield, loop back around the median and repeat the hill then return to the start. 5s start around on Midlo to Woolridge then to the Grove and do the same hill repeat, add as many Mt. Midlo repeats as time allows (is was 3). Great to have Rosetta…
3 men posted on a breezy, cool morning expecting some rain so the PAX went to the bus loop to use the overhead cover. Lucky for us, the rain held out until the end. COP – variety of warm ups Triple check – P1 squats, P2 lawn mowers, P3 timer mosey to basketball hoop and back 11s – kb swings and clean&jerks Some GRAMS to close out Numbers, names, Surf n Turf took us out
Eight men emerged from the gloom and followed YHC off to the Carillon, which is still unobstructed by construction materials and fences oh so many months later, looking for a place to circle up and tell stories. This is what they found: COP: SSH, Helicopters, DQ’s, IW’s, Copperhead Squat, DMH, Merkins, LBC’s, APD’s, all IC Stroll from the Carillon to the opposite end of the field and do five merkins at every light pole down to Condie, plank for the six, cross the street, and perform a burpee at each light pole on the opposite side back to the field.…
It was a Fab Five at the football field at Goyne Park for the 2025 IPC Week 1 workout. This workout was simple, but an absolute beast! 2 Thrusters with the Cindy 2x 100 meter sprints Then add 2 reps each time. Score is the last rep count completed. Lots of options for modifications Thrusters can be modified to any exercise with or without a Cindy You can go all out sprint, mosey, walk, bear crawl, crab walk, Farmer’s Carry. Reduce the distance. Options are endless. You versus You! Great job by the PAX this morning. YHC was pumped after…
5 Runners and 2 ruckers enjoyed cooler temps this morning at Atlee HS. Runners did a out and back loop that went around the schools, into Taylor Farms, the crossing Atlee Station into Chickahominy Oaks heading up and down the hills on the back of the neighborhood finally return back the way we came. The lead runs got from 4.75 to 5 miles in while second ground got in 4 miles Ruckers did their thing with loops around the school for 2.5ish miles SPIT ON THAT!!
Did you know that an Apache Helicopter’s chin mounted autocannon is slaved to the gunner’s helmet. So wherever the gunner looks, the gun points. The PAX came out to The Old Hundred for a beatdown and, unbeknownst to them, a lesson in helicopters. Speaking of which, did you know a helicopter can land safely even with a complete engine failure. It is called autorotation. After a quick mosey around the parking lot, we started with Side Straddle Hops, helicopters (of course), Dead Man Hang into cherry pickers, and then got to know a couple of wives before getting to it.…
Eleven port-o-jon fanatics huddled in our favorite Tuesday morning gathering spot for this 9/9 edition of Spider Run. After warning shots were fired on multiple slack channels yesterday, to minimal grumbling, brief instructions were offered. Only one dissenter today. By all accounts he still had fun. The Route West around the baseball field and through New Fraternity Row Supposed to be a right on Ridge Top (which is actually Hampshire right there) but we missed it so we took a right on Shrewsbury, then left on Ridge Top Collect the 6 at Chandler Intervals 2x up Chandler 2x up Ridge…
18, yes that correct, 18 joined for this weeks Heartbreak Ridge. 0530 we stepped off with and 0530 and 22 seconds Fudd comes rolling in. Mosey over to the front of QMS for COP. After each exercise we completed 1 Burpee. Mosey over to the front of Bus Loop and continue a couple exercises. Mosey over to the from of Pemberton and complete. Couple exercises. Mosey over to the PES Bus loop. Get in 2 lines of 10: First line Bear Crawls to each Pole and does 2 Merkins, continue all the way to the 15th Pole. Group 2 starts…
13 men gathered at No Toll for an animal-themed workout, courtesy of L. Woods with inspiration from the F3 Nation Exicon. It began with a “crab vs. bear” soccer match, which resulted in the Q getting beamed in the head and side. From there, the PAX suffered through duck & weave, gorilla crawl stations, and a Tunnel of Love. Lesson learned: sometimes the Exicon should stay in the Exicon. Warmerama: Side straddle hops, ukranian soldiers, imperial walkers, cherry pickers, LBCs, freddie mercuries, alabama prom dates Pay the toll- 20 incline merkins, 20 dips COP 1: Warmup: side straddle hops, Ukrainian…
That title should be on a book cover. 2 bearded beauties rolled into the Lumberyard on this brisk morning. Beaver and Yukon were feeling IPC Week 0 heavily in the legs and made a call to the bullpen for some upper body supersets. Here’s how the events transpired: Warmup: Mosey to the back of the Lumberyard to the pull up bars. -back twists -arm circles -10 slow and controller merkins IC Part 1: 12 reps of each exercise. 3 sets. -pullups -seated bench press (machine) -bench dips *Mosey back to the front of the Lumberyard Part 2: Timer was set…