YHC arrived early for a pre-Rock N Roll run through the park. Boberry and Big Rig were off to parts unknown – I believe they completed 7-8 miles. I did manage to high five Boberry on his way out, and chat with Big Rig for a couple minutes. YHC completed the paved nature trail plus the loop around the park. It was just enough time to plan the main workout in great detail. Check slack for details on a pre-convergence run from Tredegar.
6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:Mosey to the basketball court for Warm-Up:Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s. Mosey to the Snack Bar for Exercise One: Wall of Death4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20),…
5 Davillians help YHC finish out this takeover week. This how it went down COP (ALL IC) – SSH, DQ, Squats, Helicopters, LBC’s, Al Prom Date, Heels to Heaven, AST’s Merkins, scorpion kicks, HRMs, arm circles THANG Triangle – 20 dips, bear crawl, 20 toe tappers, run, incline merkins. Rinse and repeat 10 and 5 reps mosey to the playground Triple Check – lunge up to the school, pull ups, and American hammers mosey to the track Catch us if you can – one person completes 5 burpees while the pax runs backwards around the track. Switch, rinse, and repeat…
We welcomed another member of the Pig Family (Pigskin, Chicarron, and Piglet)…Chicarron’s son, SPAM. After a brief warm up we hit an Ab, Chest, Leg workout and took breaks with Abs. 50 yards of Ukrainian Soldiers, break with 20 WWIIs, 50 yards of Bear Crawls. Then 7’s on a hill with Git Ups and Merkins. 50 yards of Bernie Sanders. Break with 20 WWIs and 20 Heals to Heaven. 50 yards of Ukrainian Soldiers. Prior to 4 Corners Prostitute Style we needed to demonstrate what a Burpee was…so we did 5. Then we began 4 corners of: 5 Burpees, 10…
I joined 10 of F3 RVA’s finest HIMs today on a journey around Dog Pile’s little known treasures….buckle up let’s go. 6 a.m. on the dot, we took off towards the nickel bridge, where UpChuck jokingly warned me the bridge was closed (I guess he didn’t want to do a burpee lightpole session). With that nugget in mind, I knew where would head first after our warmorama…Warmup: Circle up (Rosie made me in the middle of the circle)…began to give the F3 mission statement amongst chit chat…Hitch joins the crew (a little late). Warmup exercises included SSH, stretches (possibly Heist’s…
6 guys including one kotter showed up this morning to take on the day the right way — here is what transpired COP — several exercises including crabcakes and tempo merkinsmosey to the bball courts for a little doracide100 jump squats200 flutterkicks300 LBC’sPole smokers 10 then run to the end while the PAX holds 6 inchesTennis court Roxannes (or whatever this is called…)10 DK run to next corner and do 20 squatshead back to the beginning and do 10 DK’s againkeep going the same way adding 30 Freddies and 40 SSH at the end as well.Short trail run Triple check1…
We were moving mountains on a glorious Tuesday morning in the lower Tuckahoe Area. Normally, a trip up Mt. Henrico includes a jaunt up Julian to what is the highest point in Henrico County…the intersection of Julian and Parham. But not today. It’s been a good 7 years or so that we’ve been meeting every Tuesday to run around the leafy hoods of Henrico County’s west end, and we’ve never gone down Ridge Road. This is partly because, for a long time, it was pretty darn dangerous. Like, “hey, I’m Lockjaw, let’s run on that dangerous two lane road this…
Three of East Ends finest showed up to do a mini Murph. Well 2 of us did…… Warmarama A lot of stretching on your own while Beaver came out of the darkness running through. Thing! 1 Mile Run 50 Pull Ups 100 Merkins 150 Air Squats 1 Mile run Numbers and Names I wasn’t feeling all that great today so I did an audible. Huge props to Beaver for showing up early and crushing the full Murph. The morning was filled with some great chatter when we caught our breath, talking about life, growing older, and getting wiser with how…
A mix of 8 gents traversed a refined version of the Carillon route. As to whether it was the normal direction or reverse, that is open for debate. Grand-Saab abides
The morning weather was beautiful. There was a bit of light just starting to peak over the James. 5:30am hit, The Doobies (Featuring Michael McDonald) were first up on the playlist. According to the gentlemen who almost ran us over because they didn’t check slack…. This may or may not have happened. Lap around the lot, stop on the path for… Warmerama: Invisible jump rope Jazzercise Hairy Rockettes Copperhead squats Plank it up J-Lo’s The merkin Up dog Down dog Walk it back to dead man hang Reach up for Andy dufrains Get close to water for a triple check.…