Me, myself and I took off to get a few miles in before it got too hot on the river today. Route was to the park passed JRHS into Riverdowns South up the big hill, down the big hill and back to JRHS NMS: YHC had missed the last few Mondays so a solo run was understandable. Hope to see the usual suspects next Monday.
5 guys. respect to the max. COP — lots of fun exercises including every body part you could possibly do circles with without being obscene.4 4 cornersrun to corner 1 — 10 merkinsbear crawl to 2 — 20 jump squatsrun to numbah 3 — 30 LBC’slunge to 4 — 40 SSHEach time, the corners get bigger.run the gauntlet of signs and poles and such doing an amalgam of exercises along the way. Some stretching… Opus
6 WestHoe regulars and one late arriving FNG convened for this week’s edition of Hoedown. Warm Up on the upper black top SSH DQ Cherry Pickers Merkins Scorpion Kicks Flutter Kicks WWIIs Our late arriving FNG found us during warm up before we headed to the front of the school for 11s – Derkins and WWIIs. We then moseyed to the far Third Church parking lot and retrieved some blocks for a Triple check. P1 – run the loop. P2 – flutter kicks. P3 – block exercises (R1 – overhead presses. R2 – curls. R3 – swings). Replace the blocks.…
It was an early start for a group of five pickleball enthusiasts today, who showed up bright and early, paddles in hand, ready to hit the courts. And while everyone had some great rallies, it seems Oyster had a particularly challenging morning! The dynamic duo of Hitchhiker and Upchuck were clearly on fire, as they managed to defeat Oyster not once, but twice in quick succession. Ouch! While we don’t have all the details of the matches, it sounds like Hitchhiker and Upchuck were a formidable force, leaving Oyster and Faceplant to perhaps strategize for their revenge in the next…
Three of the East End’s finest stepped out into the gloom, ready to get wet, dirty, and celebrate YHC’s one year anniversary with F3. After some time off and a serious lack of discipline, this one hit hard but here’s how it all went down… Warmarama All the wives and moms Arm circles in all directions Chinooks Knee knockers Merkins WW2 Windmills Thang! Ring Of Fire with kettlebell for 40 minutes. Take a 100 yard sprint after every third exercise. 20 curls 30 around the world 30 SA Swings Mosey 110 yrds 10 pullthrough Merkins 20 goblet squats Pass the…
10 Gentlemen of the WestHoe converged on The Deep on this beautiful muggy and warm (aka 70 and Sunny) morning. According to the two teachers doing their workout, this is what might have happened: COPMosey around the front parking lot and back to the flag in leu of the otherwise standard SSH’s – YHC’s knee is not currently a great fan of those…Helicopters, DMH, DQ’s, Ukrainian Soldiers, leg stretches on your six, perfect Merkin (8-count) and APD The ThangMosey to hill for 11’s with Mohamed Ali’s and WWIIMosey to Bus loop for a round of Dirty MacDeuce with HRM, WWI,…
Gumbo said, “Flatty it’s time.” Flatline does not wear a watch when working out. Out to the lakes past Maymont, up to lake at Byrd Park, run around, and retrace our route. Back to the flag at 0652. Not sure the distance but were ready for Dogpile. Great mumble chatter and it’s always great to run with F3 OG!
On humid morning 20 men rolled out of bed to The Alamo for an exciting beat down. Any indulgences from the weekend would be quickly quelled with the workout to come. The Q was more nervous than he was in high school when the girl up the street invited him over to “chill and watch One Tree Hill” while her parents were out of town. He would definitely see more action today than in the past. F3 is about leadership and stepping out of your comfort zone and accepting the honor of leading others. The Duke led them on a…
15 men gathered for Dogpile Tryhard sent out a text earlier in the week that Slaughter (F3 Charlotte) was in town and going to be at Dogpile. A couple Pax members texted saying they were going o be out of town so YHC decided to grab the Q. Clock struck 0600 and we took off. It took all of 5 steps for YHC to feel the nagging pain in his knee. YHC knew of the issue but was hoping it would be better, but it wasn’t. The Pax was likely expecting a run-heavy Q but it was going to be…
2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy. After the…