15 grown-boys ran around a field this morning and got after it! If the PAX had their way, the title of today’s workout would have had something to do with “Diddy.” But it’s not, so here’s what went down! Moseyed around the neighborhood and found a sweet spot to stretch out. Gave the mission, stretched and got into it. COP #1 – ”12 Days of Christmas-style” circuit 1 – Run the length of the field and back 2 – Burpees 3 – Lt. Dan’s 4 – Merkins 5- CDD 6 – Bobby Hurley’s 7 Crabcakes 8 – SSH 9 -…
Seven of the best buds around! Thanks for joining me this morning. Warmarama: Mosey to the amphitheater stage. SSH, DQ, Imperial Walkers, CH Squats, Helicopters, Arm Circles, Merkins, LBC, Alabama Prom Dates, Heals to Heaven. The Thang: Bro-codeMosey over to the TriangleRound 1: Lunge to the starting point, Run to the bottom, 20 SSH, Bernie Back.Round 2: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, Run back.Round 3: Lunge to the starting point, Run to the bottom, 20 SSH, 10 Merkins, 10 Jump Squats, Bernie Back. Mosey to the 1st street light.1st light pole: 1…
6 Ruckers battled rain, mud, spider webs, and the gritty streets of Bon Air this morning. It was YHC’s first time Qing at Ruckhenge – what could go wrong? The route consisted of a loop through the neighborhood across Huguenot road. We ventured into Laurus Park and completed the Red Trail loop. Back into downtown Bon Air for some added mileage, then arriving at Einstein Bagels at exactly 6am. Overall, an excellent way to start the day!I had to bounce prior to the book discussion – but I am sure the fellas were digging deep into the Byzantine experience.
Did MOT move? Worse yet, cancelled? Hopefully not but as YHC returned from vacation to a desolate start, the darker thoughts emerged. Off we go….Salisbury for some tree cover from the light rain. 4 miles and done. -Singer
7 warriors braved the morning dew and embarked on a 3.7 mile journey which took us through the enchanted forest to soak city and the short pump orbital. The temperature was 70 and sunny and it went something like this- Mosey to the cement pad- Warm-a-Rama 20 side straddle hops 10 helicopters Dead man hang 10 merkins 20 LBCs Mosey through the enchanted forest Orbital loop- 10 merkins take a lap Rinse and repeat with variations of merkins equaling 100 total merkins for the day ( squat for 6) 50 air press and an orbital 50 more air press and…
Four noble warriors greeted the muggy and wet gloom of First Watch in order to attack the hump day. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsFM APD 5 covered stops with 20/40/60 reps of an exercise100 HRM200 squats 300 LBC 3 exercise, repeat 4xWall sit with rotation of 15 air presses, milkers, Muhamed Ali’s and jazzercise80 total leg lifts 40 total Mike Tysons Mosey back to the parking lot for COT with YHC taking us out Great start to the day as the PAX worked on all parts of the body – arms, abs, and legs. We stayed relatively…
Welcome to F3. There were 8 PAX that joined today. COP We moseyed over to the basketball courts. We then went into a squat position as I went over the mission statement, 5 core principles, credo, and disclaimer. Between each we did five jungle boy squats.Guess who? We then did 10 burpees for a PAX that showed up late. We then did the Ring of fire plank and merkins. We got up to 6 Merkins. The Thang:4-rounds of exercise split into two segments: Round 1: 30-seconds per exercised Round 2: 60-seconds per exercise Round 3: 120-seconds per exercise Round 4:…
3 respectful guys rucked and walked around Atlee High School and part of Honey Meadows for 45 minutes. Corned Beef led the way. We followed some paths in Honey Meadows but mostly stayed on the roads and sidewalks. Lots of talking with Phonics and Corned Beef. Everyone is excited to host the convergence on the 4th of July. Numberama, Namarama. Phonics took us out.
Can’t start without a good mosey around the parking lot. Being warmed up from the pull up session we went right for the cindies. Rifle carry from the shed to the cow pasture fence. 11s over the fence with thrusters and burpees. This proved to be the right call, although it took longer than expected. Don’t forget the abs with some double clutch WW2s and WW3s. We still had to get cindies back to the shed. The 3 of us alternated with bear crawl, farmers carry, and lunge walk. This left us enough time for a ab ring of fire…
10 patriotic gloom warriors posted to NoToll to test themselves with the Old Glory. YHC grabbed the SF at 0530 and it was game time. Mosey around the fields 2x for a mile. Plant the flag and set the clock to 20 minutes for AMRAP 4 corners: 20 merkins, 20 jump squats, 10 burpees and 20 WWIIs, then back to the SF for another mile Native American style. It was steamy. The sprinklers were on. YHC had a flat tire (old shoe creating a blister) so I opted for no shoes after the 1st four corners. Felt great on the…