4 dance pop hip swingers emerged from the gloom for a loco-motion good time! Warmarama! Mosey to the East Octagon. SSH’s 20 IC Deadman Hang DQ’s 10 IC Arm Circles 10 IC Reverse Arm Circles 10 IC Toe Grab The 3 Wives Freddie Mercury 10 IC COP 1 – “The Loco-Motion” by Kylie Minogue. Low plank to high plank through song, Merkin for every “Loco-Motion”. This was decided during the exercise to merkin every “loco-motion” because YHC thought there was a chorus which we could not decipher. COP 2 – Big Beast – 50 yrd run between each set. 6…
13 HIMs (9 Bootcampers and 4 Ruckers) ventured out to Satan’s Hill this morning to see what YHC had in store for them. The Q sheet was blank still at 9 PM and took it as a sign that it was my turn to lead. Plans were set for a PAX of even numbers, but come 5:30 our number was set at an odd 9. Threw in a couple extra warm up exercises to slightly modify plans. Conversations were all over the place and we somehow (YHC takes the blame) got on the topic of massive erections in the middle…
5 HIM’s joined YHC for a little tour of Twin Team. YHC’s Q focused on conversation and camaraderie with a bit of fitness mixed in. YHC is happy to report that this objective was achieved. Warmarama: Walk across the blacktop playground, stretching various body parts as we went. Thang 1: Bro code 4 corners, 3 rounds. Merkins, Squats, LBC’s. Thang 2: Triple Check: Run around the bus loop, Side Straddle Hops, APD’s/LBC’s. Thang 3: Mozey to the benches for some step ups, dips and incline merkins. All this fitness nonsense was wrapped up with a little Broga. What a beautiful…
10 Grown Boys came out to Timberwolf this morning on the best day of the NFL Calendar! WARMARAMA – Moseyed down to the track for a quick lap and some stretches. THE THANG – In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2025 F3 Draft, your Q selects…” Picks reflected QTYs and the PAX revisited each exercise. 1st Pick – Run to the cones (~75 yards away) and back. 2nd Pick – (2) Burpees 3rd Pick – (3) Lt. Dan’s 4th Pick – (4) HR Merkins 5th Pick – (5) Carolina Dry…
2 Hardos emerged from the gloom on PFP for some OTB action(we gotta carry this momentum)! YHC keeps an eye on the GoRuck workouts on occasion and saw something that looked decent, so, way we go! Warmarama! Stretch OYO and mumble chat. Let us not forget our form! COP 1 – Release the Sandbags! 3 Rounds – 50 lb bags. 40 Step Ups w/SB 30 Bulgarian Split Squats – w/o SB Travel 200m w/SB – culminated for over a mile of travel with the sand bag on our shoulders. COP 2 – Mosey from the lot to the ODG for…
6 Beastly bods explored the confines of the nether regions of the forge. Gates opened laps were done of the 4 tennis courts and Warmarama ensued: SSH, DQs, UKS, ISW, Merks, LBCs, Oblique’s R&L, Plank Saws. Thang 1 Dora on the long jump run. 3 lanes made for a good division. 50 Merk, 100 WWII, 150 MHs. Mosey to the track. Bear crawl half the loop, Crab Walk the other half. Thang 2 Beast 25,50,75, 25,50,75 6 excercises at each quarter there and back. Merkins, American Hammers, Flutters, , Burpees, UKs time Scram got her done. Saw that @Handshake wasn’t…
12 High impact men emerged from the gloom to see if today is the day for a 45 min continuous COP. Like Kramer test driving till we ran out of gas we kept at it til we re-discovered why we do more than COP for bootcamp workouts. We realized it quite well. According to Mr (Teacher) who got a good gander of us while delivering dimensional lumber, this is what went down more or less.Welcome, Mission, disclaimer. 54 birthday burpee start. Mosey to the grass. COP all in cadence: 1 SSH 10 Helicopter, 10 Turn & Bounce, 10 Don Quixote;…
Circle up for COP: Introduction, Disclaimer, SSHs, DQs, Cherry Pickers, Arm Circles, Mt Climbers, WWIIs & Merkins. Recover. Start walkin’. Walking w/ the Bell: we walked towards the front of the school doing High Pulls, Overhead Press and Curls – each exercise interrupted by 5 Burpees (OYO). We stopped along the way to do some Pull Throughs & Calf Raises on the curb. Triple Check along the front of the school. P1 runs to a tree and back. P2 Sit & Press. P3 Lawn Mowers. Recover. Rest the arms for moment: 20 Heels to Heaven (OYO). Back to walking while doing High…
Two intrepid warriors of the gloom went to set a baseline on the 5k today. At different points in our training journey , both choosing to try and get a little better each day, we hit the Swift Creek Elementary track. Goal was to see where we are at with the running specific training we’ve been doing. One mile warm up, 5k all out, one mile cool down. We were both pleased with our times, hitting PRs with Big Rig just coming off of running the Roanoke Marathon, and YHC running the Century in a week, and then the RiverRock…
Dreams of a Birdman VQ were squashed by flu like symptoms……..But your boy Chaplain was here to pick up the slack. Here is a brief summary for your viewing pleasure. One Mile Run10 burpees100 LBC’s w/medicine ball 50 Hand release merkins 50 Grow Ruck Sit-ups 1/2 Mile Run 10 burpees 50 Heels to Heaven75 Carolina Dry Docks 50 American Hammers w/medicine ball1/2 Mile Run 10 burpees 50 leg lifts 50 Merkins 50 WWII’s w/Medicine Ball One man COT and that is a wrapFinal Thoughts: The asphalt at the Crossing is starting to heat up – looking forward to some more…