Eleven PAX, including an FNG, all heard the downpour before 5 am but posted to HBR anyway. We did: COP on back blacktop: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, LBCs. No scorpion kicks much to Lighthouse’s dismay. Four corners to start: 10 burpees, 20 HRMs, 30 WWIIs, 40 Jump Squats. 2nd round keep the numbers going: 50 Carolina Dry Docks, 60 Mtn Climbers, 70 LBCs, 80 SSH. Over to DK wall for Dora 123: 100 Merkins, 200 Donkey Kicks, 300 Squats. Mosey across the field all the way down to Jerkin Gym. 4 rounds of 7 Jerkins. Over to…
Warm-Up Side Straddle Hops Dead Man Hang Cherry Pickers Roscoe’s Mom Merkins Fudd’s Wife The Thang: Old Hundred Circuit Set 1 – Legs (3 Rounds) 15 KB Swings 15 Goblet Squats 50 Calf Raises Mosey to the back of the school Set 2 – Bench Work (3 Rounds) 20 Dips 20 Step-Ups 20 Decline Merkins Mosey to the playground Set 3 – Core (3 Rounds) 20 WW III’s 20 American Hammers (DC) 30 Flutter Kicks Pull-Up Rotation 1 PAX: 5 Pull-Ups Others: Burpees Rotate until all complete Mosey back to front Finisher – The Bank 500 KB Curls (team total)…
Six gentlemen arrived promptly at the designated time looking for an opportunity to push themselves and each other before the rest of Richmond got out of bed. According to the deer who make make the area around the Carillon their home and are rather annoyed to be disturbed by humans, this is what went down Migrate to the amphitheater for COP COP: SSH, Helicopters, DQ, IW, Copperheads, Ukrainian Soldiers, Merkins, LBC’s, APDs, all IC Linger at the amphitheater for Dora 1-2-3: 100 Merkins, 200 LBCs, 300 squats Head to the rusty cage: three sets of pull ups AMRAP OYO, visiting…
A lucky 7 – runners and ruckers – launched from the Spider Run pit promptly on time. The rain ended on cue and miles were covered and conversation had. Marv took us out.
Five mostly respectful dudes posted to Atlee High School on this perfect morning looking to check out the local scenery. YHC had a different plan. This is possibly what occurred. Parking lot tracers COP – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Five Burpees OYO Mosey into Giles to the clubhouse parking lot and playground The Thang Four Corners – 3 rounds of Step Ups, Freddie Mercuries, Merkins, Crunchy Frog PAX does these exercises in each corner while 5th PAX members runs to that corner. Sevens – Pullups and Burpees Mosey back to SF for stretches COT: Numberarama, Name-O-Rama, Announcements,…
Conditions: Uninspiring rain. Just enough to ruin things, not enough to cancel life entirely. The Scene: YHC talked The Firm — a future brother-in-law and current F3 brother — into meeting at Forest Hill Park for a little early-morning pickleball. He agreed, likely trying to secure his spot at future holiday tables. The Plan: High-intensity pickleball. Friendly trash talk. Maybe some subtle flexing. The usual. The Reality: No one else showed up. Just the two of us, a stack of unused paddles, and a healthy amount of puddles. Turns out pickleballs don’t bounce in the rain. Physics wins again. The…
No Q on the sheet, YHC grabbed the bull by the horns. Here’s what transpired: Mosey to the closest Third lot COP (IC) Don Quixotes Dead Man Hang Cherry Pickers Copperhead Squats Arm Circles Overhead Claps Seal Claps Ukranian Soldiers Plankorama Merkins Mosey to back Third lot Dora 1-2-3 Merkins x 100 Donkey Kicks x 200 Wall Sit w Overhead Press x 300 Mosey to far Third lot 4 Corners C1 – HRMs x 10 Lunge to C2 – Jump Squats x 20 Bearcrawl to C3 – Monkey Humpers x 30 High Knees to C4 – SSHs x 40 Karaoke…
https://images.app.goo.gl/GHQamp9t1nSFP2DM9
‘Twas the day after Father’s Day, when all through the town, F3 men and dads rose with a groan, not making a sound. Their bellies were full of sinful libations and feasts from last night. Yet their movie spirits were high, ready to fight. In sneakers and t-shirts, they converged on the Rountrey parking lot “gym”, each man with a grin though their eyes were quite dim. From burgers and brews, and gifts wrapped with care. They’d celebrated well, now it was time to REPAIR. Fandango led them on a mosey and then a warmup that involved side-straddle hops, dead…
1 Rise & Grinder emerged from the cool 70 and sunny gloom for a (simply because I couldn’t make my mind up and the IT Bands are strained) cardio/kettle bell/sandbag beatdown! Warmarama! Ukrainian Soldiers DQ’s SSH’s Cherry Pickers Quad Stretches Mosey up LT Dans trail perform 10 Plank Jacks IC, 10 SSH’s IC, 10 Mtn Climbers IC, mosey back down LT Dans Trail for another set of PJ’s, SSH, MC’s at the W Octagon. Mosey to the E Octagon and back with high knees. 1 Big COP – Octagon 10’s 10 KB curls ea. Shoulder the sandbag to other octagon(70ish…
Seven of us posted at The Deep this morning, and being that it was my B’Day Q…we had a theme of 54. After a brief warm up we cranked out 10 Burpees and then went to the hill for 5’s (think of 11’s but fewer). Mike Tyson’s and Squats. Then to the bigger hill for 4’s (Merkins and Carolina Dry Docks). Added another set of 10 Burpees. Then after finishing 5’s-4’s on the hills, we went to the picnic benches for a new type of 50 4’s (50 exercises 4 times). 50 Step Ups, 50 Squats, 50 Decline Merkins, and…