COP a group of 8 hearty warriors showed for a good beatdown. We did a warmarama in the usual fashion with ssh’s, lbc’s, some stretching and the like. Then we did some dojo Dan with front/round kicks and a horse stance punch fest. THANG this was started with a merkin/jump squat/ssh/kb press 4 corner prost style but truncated when YHC realized it was taking to long to get to the promised kb wo. KB was a long list of old and new ex with a variety of reps and grouped in to 4 ex w a small break. We rolled…
2 Brandermill zombies met at Swift Creek Middle for what was supposed to be another speed work session. However, YHC’s leg was not having it. After ample warmup and 1 lap giving it a go, YHC just decided to do some strength training, Boberry was kind enough to join. We moseyed back to our vehicles and got the bricks and cindies. Arm Circles and Taint Ticklers Then grab the bricks and do some lat raises and arm circles. Grab the cindies Calf raises 10 slow 20 fast, duck footed, pigeon toed, and regular while holding Cindy. Stiletto Goblet Squats 2…
As I arrived at the Circus and saw Upchuck, EF Hutton and Lockjaw I thought to myself “Did First Watch go west?” The after a horde of regulars and a visitor from SOJ (State Farm) I thought “Oh sh^t I need to remember all of these names”. After a short COP (DQs, helicopters, merkins and Freddies) and dodging of a few incoming cars (including a couple of teenagers who thought the parking lot speed limit was 40 and finally slowed down after 10 seconds of our yelling) we started our workout. E1: Mosey to the track area. Lindseys with high…
2 regular F3 Brogiis were so excited for Attila FW Q that sleep was not on the menu. Like a pair of 8 year olds at Christmas, they sprang from their abodes with excitement, broga mats in hand to enjoy the ideal conditions that awaited them at the River Road Baptist Church. Shoulders, Hips, Back and Glutes were well represented in the plan this morning. Good mumble chatter among the regular moans and groans. Thank you for joining me Hutton.
Beaver and I hit the morning with a mix of Broga and 369s Big Rig style! We knocked out 10 rounds of 369s with a run after the 5th round and another to finish strong. Beaver crushed his pull ups with some leg raised pull ups. I couldn’t manage those yet but maybe one day. Sending prayers for the men stepping up Friday night. Stay strong!
A slick and stylish six embarked on yet another trip around the Stony Point fashion park donning the seasons’ hottest rucksacks. Tales from the Ragnar trails were shared by Sable, Purple Rain snuck in the fact that he just turned 40 (no more hate!), and many other stories were shared as we covered roughly 3.25mi in 65 minutes. April is one of YHC’s favorite months for several important reasons. In no particular order April marks the beginning of baseball season, the month I became a father, and playoff hockey! YHC had the pleasure of sharing with the PAX the headline…
A trio of Crossing regulars hit the increasingly hot pavement of WEAG at 6pm sharp. The following is a brief summary for your viewing pleasure.Mosey to the back of the church for Warm-ups:Helicopters, Side to Sides (??), Imperial Walkers, Copperhead Squats, Freddy Mercuries, Heals to Heaven, Mario Jumps, Karaoke, Lunge Walk.Exercise One: On the hill – Clockwork Merkins, Clockwork LBC’sExercise Two: Century Classic Homage – Run around the church and stop for 100 count exercises at various points. Calf Raises, Squats, Oblique LBC’s, Toe Taps, Side Straddle Hops, Moroccan Night Clubs, Shoulder Taps. I may have missed a coupleExercise Three:…
3 men posted on a 70 and sunny day for variety of iron. Mosey around the parking lot then some COP to warm up. Corned Beef brought the clubs and YHC brought the mace so some triple checks were in order. 1st triple check: mace hold, double kb curls, timer mosey around parking lot. 2nd triple check: club lateral raises (timer), WW2s w/ pump, goblet squats. 3rd triple check: club swings (timer), boat canoes, calf raises Numbers, names, Spit took us out.
4 HIMs showed up this morning to a blank Q sheet at the Green Mile. Hot Potato it is! Here is how it went down: Futon Q: Warmup with mosey followed by various IC exercises. COP 1: 11s in bus parking lot with Incline Merkins on the curb and Dips on the rail. Hermey Q: COP 2: Light pole Alley – Start at light pole 1 with 10 Burpees, run to light pole 6 for 10 burpees and return to light pole 2. At light pole 2 performed 20 Squats, run to light pole 6 for 20 squats and returned…
The Preblast said it all. The WaThoHuk Challenge is a different F3 workout, no cadence, no COP, no Mary.This is you vs you to set a baseline to compare back to at a future challenge (end of October) It goes like this…Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/4 of a mile.Get back and complete exercise 2, do lap, etc. Get through as much as you can until time…