4 guys showed up on a Saturday for an Opu sbeatdown for the ages 🙂 Run around the parking lot until a few others showed up. mini COP — several exercises including SSH and IJR’sRun to the destination doing merkins and squats along the way. Dora’s unholy mountainpartner runs up the hill and back downcombo of exercises100 merkins200 Squats300 SSH200 LBC’s100 merkins4 corners of the bus loop20 Flutterkickslunge20 AM HAMrun20 FM’slunge20 WW2Run back to flag stopping at speed bumps for accumulating10 AST’s20 IW’s30 Arm circles40 IJR’sBack to flagGRAMSOpus took us out
Nine studs set this overcast, damp morning aflame, while some of our brothers ran in the 10k, or the blue ridge marathon (Big Rig!). We honored their efforts today with max effort of our own. F3 workouts always leave me in an improved mood, the mumble chatter, the HIMs, the accomplishment of not fartsacking, showing up and putting in the work. It sets the tone for the whole day. Start things off with an indigenous people’s run, man in back does 3 burpees, runs to the front. You know the drill. We ran around the main track to end where we began. SSHs, Andy Dufresne, dead…
5 of the east-ends finest and 2 little savages got together this morning in the true gloom. This is how it all went down…… Warmarama Arm circles in all directions Chinook’s Michael Phelps Ukrainian soldiers SSH Flutters in all directions COP 1 Partner up! 10 booya Merkins Rock Paper Scissors and winner runs 50 yards out 2 Burpees and runs back while partner planks 5 rounds COP 2 DIME POUNDER COUNT DOWN: Bro Code Style! When finished with your workout do SSHs until last person finishes up then sprint back together on each work out! Stops at every 10 yard…
4 crazy PAXanimals rallied for a beatdown from the labyrinth of YHC’s mind. I don’t think I can recall everything that occured, but here we go! Warmarama! Mosey to end of parking lot. SSH 25 IC Tie Fighters 6 forward 6 reverse IC Michael Phelps OYO DQ’s 10 IC – this is a stretch? CopperHead Squats IC – keep going until somebody counts us in. We got to 10 but we did way more than 10. Ukrainian Soldiers – 10 IC Mosey to the parking blocks – 42 yrds of em. Per block – 10 toe tappers & 1 burpee.…
Over the years YHC has learned that any route beyond an out and back will draw blank stares. YHC continues to keep it complicated anyway. Here’s where today: The Route R on Pump L on Old Prescott R on Glen Eagles R on Bridgehaven L on Burnside L on Pump R on Crowncrest or Thistledown L/R on Brookmont L on Cox to the tip Reverso on Cox R on Ridgefield L on Raintree R on Windbluff R on Willowick L on Maremont Back to SF Numberama, Nameorama, COT MOLESKIN YHC couldn’t possibly have kept it any simpler, plus we just…
3 men decided to start their Friday properly with The Creek beatdown. COP – various exercises Pull Up/Merkins Pyramid 1 pull up + 2 merkins 2 pull ups + 4 merkins 3 pull ups + 6 merkins Back to 2 pull ups + 4 merkins 1 pull up + 2 merkins Opus 4 Corners Opus’s version of rotating 4 corners. Exercises were squats, WW2s, T claps and reverse snow angels. Rotating reps of 10x, 20x, 30x and 40x Some calf raises and stretching to close out. Names, numbers, Surf n Turf took us out.
I wish I had more time to give this backblast the TLC that it deserves but I’m currently sitting at Midlo High School, hooked up to my HotSpot and am getting ready to announce their game tonight. GO TROJANS! Long story short, FLY BOY NEARLY POOPED HIS PANTS!! WARMARAMA – Moseyed over to the bus loop, stretched out, gave the F3 mission and got into it. COP #1 – Ran the bus lines with a mix between running, Bernie, side shuffle and high knees. COP #2 – Lightpoles Stopped at each lightpole and the PAX performed called excercises. About (8)…
With no one on the Q sheet – everyone got a chance to shine at The Crossing. Here is a brief summary for your viewing pleasure. YHC handled the warm up: Side Straddle Hops, Helicopters, Ukranian Soldiers, Hand Release Merkins, Carolina Dry Docks, American Hammers, Heels to Heaven. Still had my medicine ball from Twin Team last so week so we did an Indigenous Peoples run with Power Slams around the perimeter of the church. Pass the Q to Broadway for partner shoulder presses with one man running around the parking lot and back. Mosey to the lower parking lot…
Nine of the finest gentlemen of the gloom (plus 3 walkers) converged this morning for 45 minutes of Mary’s best beatdown in RVA. After some complaining from Oyster about various subjects, we moseyed out at 0530: Here’s what happened: COP on the blacktop: Deadman hang / helicopters / DQs / Imperial Walkers / Ukranian Soldiers / Copperhead squats / LBCs/ other various stretches! Big Bang: Elbow Plank in a circle, shoulder to shoulder, with a headlamp at the center. On the YHC’s command, the pax jumps up from plank position, runs 10 paces, performs 10 burpees, then runs back to…
9 of SOJ’s best emerged on a crisp 70 and sunny morning for kettlebell mania. It was good to have some new blood with 2 just FNG’s from the day prior. According to CPS Maintenance here is what went down. **The events described here are based on true events. Some of the names, places and exercises may have been changed to protect the innocent. This was also modified to fit your screen. Quick mosey around the front lot. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.…