YHC rolled in hot to find the rest of the PAX warming up. Started a mosey around the parking lot then some COP Circuits: YHC had brought his mace so we started a circuit with different weights and stations. Round 1 – deadlifts, mace squats, ww2s with pump, timer mosey around parking lot. Rotate twice. Round 2 – around the worlds, mace curls, good mornings, timer mosey around parking lot. Rotate twice 11s – kb swings + tricep extensions Numbers, names, Yardsale took us out.
Five, yes five! gentlemen of the gloom met in the darkness to prove the depths of their manliness at the best AO in RVA. After some quick introductions, we were off. Here’s what happened: COP in the bottom of the amphitheater. Deadman hang/ helicopters / DQs/ Imperial Walkers / Ukranian Soldiers/ Copperhead Squats / LBCs/ HRMs/ Elbow Planks/ Picklepounders Up the Steps: At each of the 18 amphitheater steps, starting at the bottom moving up, perform 3 Dips, 1 Box Jump, 1 full imperial Squat Walker. Mosey to the Carillon Dora: 100 Merkins / 200 LBCs / 300 SSHs. Partner…
Ole Beaver is back on the road! This time in Nashville TN on Music Row and by golly was it hot this week(by a country mile some would say). Run a country mile from hotel to AO. 13 F3 studs emerged from the gloom to have Copycat Q a 2 round decathlon around Centennial Park. We also had a young man passing by our workout we invited in and so he did! Turns out he just came in from Kenya yesterday, now known as Raddish. I met Wolfpack – claims he’s been to Timberwolf, visits his sister in RVA. Spinal…
4 Respect warriors took to the gloom last Sunday morning to launch on a quest. Not for a dead kid down the tracks but to see where things went. We did not have to deal with Ace and his gang along the way but there was some strange looks from passerby’s at a road crossing. In all 3 miles in 55 minutes were covered. Some Pax experienced vertigo due to looking down the entire trip as not to fall on the tracks. One Pax stumbled several times but never went down.
After a hot potato of whose turn it was to Q, YHL took the lead and we headed west. Stop off at Wells Fargo lot for warm up. 15 side straddle hop, 15 Ukrainian soldiers, 10 Dan ques, 10 Merkins, 20 LBC‘s, recover and back headed west towards the retirement community. Stop off at vacant office parking lot for a triple check: pacer to the third light pole with Merkins and WW2s as the exercises. Once completed, get moving west again. We make it to the retirement home and We do another triple check with pacer running around the carport,…
13 grown-boys showed up to The Woodshed this morning expecting a classic Nancy Lopez beatdown but YHC had other plans. After seeing that Nancy had his Q taken from him last Friday at Satan’s Hill, YHC felt that it was necessary to reunite the flags. WARMARAMA – Went for a mosey that was longer than the cumulative running that Nancy had in mind. Circled up, gave the mission, explained the Ghost Flag and stretched out. Extra stretches today 😉 COP #1: Ohio State fun facts on the field Marcus Freeman (GO IRISH!) was a linebacker for OSU and wore #1.…
A pair of Broga veterans took to the muggy patio at River Road Baptist Church to limber up before an EF Hutton beatdown. Full body work today with shoulders, back, hammys and glutes over emphasized. Banks were broken but no injuries were posted. Shavasana was generous and much enjoyed. Well done today boys.
We merely sniffed the Taint today, or maybe it was a combo of 4-day old lobster tails, garbage, and raw sewage. Here’s what transpired: Traveling COP to the Devil’s Nipple? Don Quixotes Imperial Walkers Helicopters Copperhead Squats Arm Circles Overhead Claps Seal Claps HRMs Flutter Kicks LBCs Lindsay Carolina Dry Docks/ Freddie Mercurys Double Trouble P1 – Run to turnaround point and back (3 houses up on the right) P2 – Jump Squats 10 Booyah Merkins and Flip Mosey to first turnaround point P1 – Run to next turnaround point and back (3 more houses on the right) P2 –…
Three, yeah, 3, hit the mean streets in and around 1230 South Pine Island Road in the latest edition of The Clinic. Conditions were 70 and sunny. According to the Miami Dolphins players headed to training camp, the following might have happened. Apehangers (F3 SoFL Nantan) and Fletch rucked 2 miles, covering multiple loops around the lake. YHC ran 4.1 after the group started a tad late due to the new guys at the AO. Numbers, names, and YHC took us out. NMS: great to have additional guys out at The Clinic, now officially an OTB site for F3 SoFl.…
A Magnificent Seven came out to Goyne Park for a birthday celebration. YHC wanted to make sure the PAX knew the date and age of his mother, so all sets were either 7, 29, 55 (as in 1955), and 70 reps After a brief warmup (maybe too brief) We started with 7 sprints across the cowpasture. Pool Boy was sandbagging, because he left us all in the dust on the last sprint. Then to the pavilion for 29 chair dips to the yoga mat for 29 heels to heaven, 7 WW2s, 29 American Hammers, 7 burpees Back to the parking…