A tenacious 10 arrived at Spider Run. Routes below were administered, albeit in reverso…with 5 & 6 milers starting at the eco-corridor, and 4’s taking College to University. Saab abides https://onthegomap.com/s/ck0vs5b5 https://onthegomap.com/s/1d4qguii https://onthegomap.com/s/q0spditd
Still stiff from the convergence workout we got in some extra stretches. We mosied to the lower parking lot. Neck rolls, imperial walkers, helicopters, scorpion rolls, merkins, cherry pickers. The cool air made for good running weather. Long mosey to the wall for some hoedowns. At this point the janitor was curious and poked his head out to ask what we were doing. After the usual EH speal, he quickly said aww he’ll nah closed the door and proceeded with his duties. A good laugh was had by all. After this out leaf to a Broadway beat down. Hoe downs…
Noticing the Q sheet was open at 9PM last night, YHC decided to make sure that didnt happen. 8 kettlebellers had just enough energy post Convergence to swing some bells. Tzatziki was oddly early and Hermey had the hammer down to make it on timeish. After a short mosey the PAX picked up Hermey for an extra half lap. Mission statement, 5 core values, DMH, Andy Dufrane, SSH, wife stretches, LBCs and merkins. After the heart was pumping the PAX picked up their bells and decided to take a walk to the back of the school. As the PAX was…
Eight gentlemen including 5 summer tourist from the west and south converged at Atlee High School on this 53 degree and perfect morning. The Route: The runners completed up to 5 miles that took them into Honey Meadows, Kings Charter, Madison Springs, Chickahominy Oaks, Taylor Farm, back into Honey Meadows, and back to the SF. The 3 ruckers walked into Giles and rucked for 45 minutes. COT: Numberarama, Name-O-Rama, Annoucements, Yard Sale took us out. NMS: It was great having 5 summer tourist to join us this morning. It is unlikely that YHC will see any additional summer tourist at…
A six-pack of noble warriors assembled at HBR for an impromptu Q from YHC. Here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHSuzanne SomerMerkins LBC Mosey to the football field for a beastHRMWWII sit-upsCopperhead squatsCrab cakes, 2xSide crunches, each side Burpees Mosey to the jerkin gym for 4x 8 reps Mosey to HB Hill for 5 hill runs with 15 reps at the topOne-legged crunches, each sideStraight-legged crunchesFM FK Mosey back to the flag for COT Great work from the PAX today. Congrats to Pinto on his son’s marriage and his liver surviving. Congrats and prayers up to Pinto and Fudd…
2 Early Eagles emerged from the gloom onto the trails of Pine Fork Park for an Iron Haul blender. Ruck distance was shorter than usual, finishing with 2.77 mi. due to stoppage for some exercises and YHC’s inevitable pit stop. It’s good to get back on schedule after the long weekend and have Choo Choo back after his MDW travels. Ruck included the following exercises: Rifle Carry 20 Ruck Merkins 2 Arm Curls 30 Bleacher Step Ups Ruck Shuffle Pull-ups and bar hang Single Arm Curls or Suitcase Carry Finish Line Single Arm Rows ‘Those who wait on the Lord…
When I arrived home from work, the rain let up. I was still committed to do a routine it would be more standing, not much on the ground. Luckily we were blessed it was not bad at all. I used the meet up area as our place to get ready. A day like today, try to work everything top to bottom, hit the muscles get them mobile knowing they’re about to take a thrashing. It was about 15-20 minutes, then we were ready for the main part A tip for those who want to just get started. You don’t need…
After scanning the area and securing parking, YHC waited to see if there were any others present for a pre-run. No takers, no worries, onward to the preplanned route. Out on the Potterfield Bridge, back on the bridge suspended under the road. Forgot gloves for the main event so got to do an extra hill climb to retrieve them. Got in 2.99 miles. Beautiful morning for a run over the river with views of the city. SYITG.
Roughly sixty HIM converged at Tredegar Ironworks and the Virginia War Memorial to pay tribute to our fallen heroes as best we know in F3RVA. YHC lead off with the Mission of F3, 5 Core Principles, and a COP consisting of SSHs, Ukranian Soldiers, Copperhead Squats, Helicopters, Jazzercises, Plankorama, Plank Jacks, Merkins, Flutter Kicks, Scorpion Kicks. Then the PAX was split into 4 smaller workout groups for the invigoration of male community leadership. Here’s what transpired next: Warby Q Pyramid of Pain – 10, 20, 30, 40, 50, 40, 30, 20, 10 – Burpees, Merkins, WWIIs, Squats, Plank Jacks, Mountain…
They say history is written by the winners, and backblasts are no different. We hit the freshly watered bermuda and started getting our socks wet throwing frisbee. Shout out to Beat It, who has become a familiar face at The Lumberyard, for supplying the beautiful, evenly weighted, soaring thing of floating beauty. I brought a Dollar General frisbee and Wonka brought a sex toy that just happened to fly, so Beat It was goated today. Warmup: lap around the pitch 20 yards per warmup exercise High knees butt kicks heel planted, toes in the air, reach down karaokes lunges Squat…