Atlee
YHC pulled in to find out Q was open and YHC took it.
Mosey to CSES parking lot for COP.
Island hop squats +5 at each island.
Mosey to track for some pull ups + reverse snow angels (1x pull ups + 4x snow angels) up to 5 pull ups.
Back to island hopping starting at 30x Carolina dry docks -5 at each island.
Mosey to benches in front of CMS for some step ups + crunchy frogs
Mosey back to flag for some stretching to close out.
Numbers, names. Mustang took us out.
8 guys showed up to rock a Monday Daville!
Parking Lot Tracers
COP — Crunchy Frogs, Hillbillies, Copperhead Squats, Helicopters, Plank leg curls, Top Half merkins, bottom half merkins, full merkins (tempo)
CMYIC —
one partner lunges. other partner does 5 burpees and catches up with other partner.
1/2 way around the lunger switches to broad jumps
Tennis Court partner 4 corners
1st corner — 20 PLT’s
2nd corner — other partner’s turn
3rd corner — partner merkins with feet on back
4th corner — other parnter’s turn
11’s
merkins and WW2’s
exercises at lightposts on the way back wait for the 6
1 minute of flutterkicks
Numbers, Names, Announcements
Hotel California shared that he has lost 20 pounds so far on this journey! Congrats and this is only the beginning!!
YHC showed up to 6 regulars and an FNG to make 8 for the day’s workout. Here is what went down on this cool morning:
We mosey to the North End of the parking lot for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, 10 Imperial walkers, 20 LBC, 10 4ct American Hammers, 10 Scorpions and 20 merkins.
Mosey to the Basketball court for 4 corners using the basketball goals as the corners. Corner 1(C1) – 10 Bouyah Merkins with a partner, lunge to C2 – 20 2ct flutter kicks, Bernie Saunders to C3 – 30 squats – Lunge to C4 – 10 Smurf Jacks, 10 SSH, 10 overhead claps and 10 Smurf jacks for 40 reps. Reverse lunge to C3 – 30 Squats, Mosey to C2 – 20 2 ct flutter kicks and lunge to C1 for 10 bouyah merkins.
Next Mosey to Gym wall divide into 2 groups of 4. P1 – Touches 2 trees and returns as the timer, P2 – Wall Sit, P3 – Donkey kicks and P4 – Hand release merkins. Rotate through 4 stations to complete a set and do a triple check by completing 2 more sets.
Next we do a Native American Run back to the flag and post up for 1 minute of stretching.
Numberama, Namerama. Opus took us out in Prayer
Welcome to Aaron Dabney for his first post an now known in F3 as Bullnose. Great work this morning as it was an honor to lead and we will see you in the gloom soon.
Cheers….CB!
All night rain and Drizzle made it hard for some to get out of the fartsack for this mornings’ beatdown; however 5 posted this morning for a Monday Wake up and here is what went down:
We mosey to the West Entrance of Atlee High School and circle up for 20 SSH, 10 DQ’s, 11 Imperial Walkers, 11 4 ct Helicopters, 15 Arm circles, 10 small 5 big, reverso, 20 Alternating lunges (10 Each leg). Roll to wall for wall sit for 35 seconds…we are ready to roll!
With 5 today we set up four stations with the fifth person running a lap on the inside loop as the timer. Station 2(S2) – Dips, Station 3 – Step ups on the bench, S4 – Plank Jacks, S5 – Dealer’s choice ab exercises. With 5 stations this took awwhile and doing each station 3 times we then moseyed to the flag for COT.
WE circle up for stretching, and then Numberama, Namerama, Opus took us out in Prayer.
Great cool morning for a workout gents, it was an honor to lead…see you in the gloom soon….Cheers…CB!
We have an Anniversary at the Crucible this Saturday that starts at 7:30. Plan to meet at Wawa on 301 at 7am if you want to clown car down to the workout.
Sit and Sip is also this Saturday, DM Gomer Pyle if interested and check out Slack 2nd F for details and directions.
YHC showed up for a normal Monday beatdown, so new cars and people coming in hot, here is what happened:
Start with parking lot tracers to get loosened up from the weekend, mosey to circle up for
20 SSH, 10 Helicopters, 10 DQ’s, 15 Arm Circles 10 small and 5 big, reverso, 10 LBC’s, 10 Scorpions, 10 DQ’s, 10 Hand release merkins.
Mosey to the East entrance of the school and divide up into groups of 3 for a triple check. P1 – run to wall and do 5 dips and return as the timer, P2 – LBC’s, P3 – Alternating lunges. We rotate through for a complete set and perform 2 mores sets for a triple check.
Next we do a bro-code paced parking lot island workout. Start with bear crawl to parking lot light(PLL), lunge to next island, bernie saunders to next island. Next Bear Crawl to Island, reverse lunge to the PLL then bear crawl to island and bernie saunders to start. We did this routine again, exept we did a Polar Bear instead of Bear crawls. The final routine was a repeat of the start.
Mosey towards the parked cars and circle up for a final triple check. P1 – Jump rope for 50 Jumps, P2 Flutter kicks, and P3 – hand release merkins. Everyone does each station to complete a round and did 2 more rounds for a triple check.
We did two minutes of stretching and Numberama, Namerama. YHC took us out in prayer.
So we had a FNG today that is a neighbor of Trout, he works in law enforcement and we settled on Axel (as in Axel Foley from Beverly Hills cop). I was a nice cool morning for a workout. Thanks for letting me lead. See you in the gloom soon. Cheers….CB!
Hot Potatoe today. Corned Beef warmed us up with the regulars: SSH, LBC’s, Merkins and a couple more. First did a triple check in the bus loop (runner, LBC’s and Merkins). Handoff to Corned Beef for two steps forward, one step back with the light poles on the bus loop . Exercises were ? and ? It was time to head back. Yardsale took over with a Native American run. Numberama, Namarama and we went out with a prayer. Convergence coming up on Labor Day. Check Slack for details.
8 dudes showed up to take on the day the F3 way.
COP — IW, Copperhead Squats, hrm’s, gas pumps, LBC’s, AST’s
THE BEAST —
6 of these exercises at each island
1) squats
2) merkins
3) smurf jacks
4) WW2’s
5) IW
6) Burpees
LAZY DORA —
100 Flutterkicks, hold 6 inches
200 Squats, hold al gore
300 LBC’s, hold plank
Fun times had by all today as we pushed ourselves and didn’t hurt ourselves
Eight gloom warriors jump started their week with:
Mosey to the side of the school for the COP: Side Straddle Hops, Imperial Walkers, Helicopters, Birddogs, Breakdancers, Merkins, Freddie Mercurys, Suzanne Somerses in cadence.
Mosey to the blacktop and split into groups of 4 for a Quadruple Check: Dips, Calf Raises, WW II Situps, and the timer runs across both courts and Bernie Sanders back.
Another Quadruple Check: Hanging Leg Raises, Hand Release Merkins, American Hammers, and the timer Crab Walks across one court and runs back.
Mosey back for the COT.
NMS: Scrum rolled in with a bloody nose before the beatdown even began. Bulkhead recovered his high school groove with the Breakdancers. Mr. Holland wishes he knew about Suzanne Somers before the summer to get his buns ready. Tclaps to Hotel California for his 2nd post after posting Saturday – he was YHC’s 2.0’s favorite teacher last year. Phonics recalled the time that iBook-era Steve Jobs spoke to Henrico County teachers and another time that Trout called for PAX to hang from the bar and bring their feed to their hands. YHC was there for Trout’s Q and this beatdown was inspired in part by a return to the scene. Knowing that Corned Beef was on the Punisher Q, YHC thought he might be alone this morning. It was great to be with all the PAX – way to work!
Six studs enjoyed the cooler 70 and sunny weather for a old school beatdown. This is what went down, more or less.
Mosey to COP, disclaimer. All IC. 20x SSH, 10x DQ, 10x merican, 10x Ukrainian soldiers, 15x arm circles each way, 10x helicopter, 10x merican, 10x WW2, 10x rosalita, 10x hello dolly, 10x heels to heaven, 10x flutter kicks, plank, dolphin, down dog, warrior, pigeon. 15 min elapsed.
Mosey to gaze at tires and try to check for snakes. one useable for PAX and 6 pax. New Plan. Mosey to jerkin bars 8reps x3sets .
Mosey around back side 20x dips + 10x decline merican. Repeat. Repeat again.
Attempt at orangutans (admitting its not for everyone, this bar had metal loops just big enough to break grip). Mosey to pull up bars. Find pullup max and then do 1 less and then 2 less. Everyone else does squats.
Ranger PT. 3x 10 Plank assisted decline merican. 2x 10 Resisted overhead presses.
5 dips at each table bench on the way back to the flag… roughly 21 benches.
APD and flutter kicks to finish us off.
Corned Beef took us out. Prayers for one of Opus’ students starting chemo this week.
NMS – always enjoy DaVille. Thanks everyone for coming out. With sunrise after 6 now, definitely feel like we are back to the gloom.
Get Some!
Presumably in the right place, EF Huttonous and a fellow Tuckahoegian met up north of the wall. Here’s what transpired.
Mosey to the front of the school, somewhat under cover.
COP (IC)
Mosey to the bus loop, go under cover, then reverse course back to loop
Injured Bear
Mosey under cover
Jack Webb Legs
Mosey behind Atlee to parking lot
6 Tree Déjà vu (10 reps each time)–
Mosey back to Flag
Mary – Heels to Heaven, APDs
Numberama, Nameorama, COT
MOLESKIN
YHC and UpC should have high-fived Corned Beef and Bulkhead on the highway as we crossed paths to our desired destinations. Nothing like an impromptu Tuckahoe Takeover. Thanks to UpChuck for forcing YHC to workout in the rain. Summer tour continues….
ANNOUNCEMENTS
Prayers up