Tag: Off The Books

4 Zombies of the Gloom searched for flesh to devour at Rockwood Park. The most flatulent of the Zombies scared away anyone from witnessing the following :

Warmarama on basketball court : 15 SSH IC, 10 Don Q’s IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

THE THANG :

Broad jumps across basketball court to the other side and back

Partner Up : Partner 1 lunges to the other side of basketball court and back while Partner 2 does Squats. Flap jack and repeato.

Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Merkins. Flap jack and repeato until 100 Merkins completed.

Run a lap around parking lot

Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries. Flap jack and repeato until 150 reps DOUBLE COUNT completed.

Run a lap around basketball court

Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does rotating heel touches while on your Six (this ab exercise burns). Flap jack and repeato until 150 reps DOUBLE COUNT completed.

Partner Up : Partner 1 farmer carries either kettle bells or Thor’s hammers around perimeter of basketball court while Parter 2 does Freddie Mercuries in seated/upright position. Flap jack and repeato until 150 reps DOUBLE COUNT completed.

Partner Up : Partner 1 does 25 Overhead Press with Thor’s Hammer while Partner 2 does 50 Calf Raises while holding 2 kettlebells. Flap jack and Repeato. Do another set of the same thing but increase Overhead Press to 40 Reps and Calf Raises to 75 Reps.

Grab a kettle bell and bring it to the grass

While on your knees, 25 Overhead Press then 25 Bicep Curls

Various plank positions and stretching

Run a lap around parking lot

Grab a kettle bell and rotate it around your neck to the other side and back in front of you. Reverso to the other side to complete 1 rep. Do this 10 times. (This was Mudslide’s exercise but can’t remember the name of it)

Mosey to basketball court for a couple minutes of stretching

DONE

Numbers, Names, Chaplain took us out in prayer after COT

Prayers for House Party and his M as they begin to take care of their granddaughters (donate if you have clothes size 2T up to 6T or other items they could use)

Prayers for Florence’s MIL having diverticulitis

NMMS : Big Rig texted Chaplain and YHC over the weekend saying he’d like to lead the Q this morning. He did a great job. YHC was particularly thankful for lots of exercises working on his scrawny forearm grip and chicken legs. Much needed. Since Graveyard Shift is an Off The Books workout, we will wait for Big Rig to do a proper VQ at an established AO then write his own BB. Mudslide provided the coupons this morning and when I say Thor’s hammer, I’m not exaggerating. They literally look exactly like Thor’s Hammer haha. Seize the day brothers!

4 Atlantian Mermen swam around the puddles of Rockwood Park. The fox crossing the street observed the following :

Warmarama : 20 SSH IC, 10

Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

Mosey to parking lot behind playground

Broad jump across parking lot to the other side then broad jump all the way back

Partner Up for a Dora : 100 Merkins, 200 Squats, 300 LBC’s while Partner runs to far side of parking lot and back

Mosey to concessions stand

Quadruple Triple Check : 3 rounds of 4 exercises – Partner 1 runs to the far side of parking lot and back, Partner 2 does Dips on bench, Partner 3 does Balls to the Wall, Partner 4 does WWII’s

Mosey to the far side of the park and into the forest trail side entrance all the way to the workout station

1 minute interval rotations with each man at a different station : Pull Ups, Sit Ups on bench, Incline Merkins on bar, Leg Extensions on bench

Mosey BTTF

2 MOM : 1 minute of Flutters, 1 minute of WWII’s

DONE

Numbers, Names, YHC took us out in prayer

Announcements : This Thursday 10/20 Happy Hour at Veil Brewing Forest Hill location (arrive whenever you can. M’s and 2.0s welcome to join); Sat 10/29 F3 Blacksburg launch at 7 am; Sat 10/29 Shawn Hogan Memorial Beer Mile at 7

PM (see Faceplant)

NMMS : Pleasant surprise to see Boberry and Mudslide join us this morning. They just decided on their own to come out. I know it’s a big encouragement to Big Rig. Mudslide shared his Tough Mudder experience and showed us his scraped up legs. Sounded intense. Appreciate all of you and enjoyed this morning. Prayers for Chaplain recovering from a stomach bug. 

2 walkers solved all problems of the world…maybe created others?

3 runners traveled 6 miles.

The coffee and fellowship was great

4 strong at the wee hours AO that we affectionately call The Graveyard Shift. Here is a brief summary for your viewing pleasure:

Mosey to the tennis courts for warm up:
Ukranian Soldiers, Monkey Love Makers, SSH’s, Suzanne Somers, LBC’s, Hand Release Merkins
AND Lunges with a twist, Mario Jumps, Squatting Side Shuffles x2, Mummy Bernies all across the court.

Exercise One: 10 rounds of 25 squats w/10 seconds rest

Exercise Two: Team Triple Double Check
Runners go to the flag and back.
Non-Runners complete the following:
Rd 1: Decline Merkins on the grass hill – little steeper than I thought!
Rd 2: Dips
Rd 3: Hero Plank Jacks (plank jack with shoulder taps)

Exercise Two: Four Corners – 25 jump squats, 50 monkey humpers, 75 calf raises, 100 Mountain Climbers

Exercise Three: Crab Walk across the tennis courts

Exercise Four: Bear Crawl to the road sign.

Back to the Flag for Names/Numbers/Announcements/Prayer Requests

YHC took us out.

Final Thoughts: The Graveyard Shift is swelling in numbers! Great to see Mudslide – he has been very active and checking out a lot of different workouts. Really enjoyed hearing about Big Rig’s first 10k over the weekend. Well done, sir. Not really sure why Florence refers to himself as having Chicken Legs – he seems pretty strong. Enjoyed it fellas!

Big Rig, Chaplain and YHC rose from the dead and dragged our feet over to Rockwood at 4:30 am. Not even the usual eyes of the wild animals staring at us from the woods was seen this rainy, cold morning. Here’s what’s written in this horror story :

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC, 15 Merkins IC

THE THANG :

Mosey to parking lot behind playground

Broad Jump across parking lot to other side then broad jump all the way back

Mosey to adjacent parking lot

4 Corners using combined two parking lots : 25 Ball Dippers DOUBLE COUNT at Corner 1, 25 Merkins at Corner 2, 25 Big Boi Sit Ups at Corner 3, 25 Jump Squats at Corner 4

Mosey to the far side of the park down the trail that connects to the forest. Stop at the workout station.

Rotating 1 Minute Intervals of : Pull Ups, Leg Extensions on bench, Dips, Big Boi Sit Ups

Mosey BTTF

Triple Check : Partner 1 carries two 30 lb dumb bells from Big Rig’s truck to the end of the parking lot and back, Partner 2 does Merkins, Partner 3 does Jump Squats

2 MOM : 1 minute of Flutters and 1 minute of WWII’s

Broad Jump from Big Rig’s truck to the end of the parking lot and back

DONE

Numbers, Names, YHC took us out in prayer after COT

Continue to pray for those impacted by Hurricane Ian. My hometown of Venice FL is a mess with home damage and fallen debris. North Port is flooded still. Further south Port Charlotte and Fort Myers are completely destroyed in some areas.

NMMS : Emphasis today on getting YHC’s chicken legs stronger and working on grip strength. Went for form over reps. Enjoyed it brothers.

At the ungodly hour of 4:30 am, 2 men embraced the ultra-gloom at the latest edition of “The Graveyard Shift.” A brief summary for your viewing pleasure:

To the basketball courts for Warmarama:

Arm Circles, Imperial Walkers, Mummy Kicks, Helicopters, Side Straddle Hops, Hand Release Merkins, LBC’s, Side LBC’s, Butt Kicks, High Knees, Karaoke, Bernie Sanders, Lunge Walk.

To the small basketball court for Exercise One:

Modified version of 4 corners:
Round 1 – Crab Walk, 5 Crab Cakes at Corner 1, 10 at 2, 15 at 3, and 20 at 4.
Round 2: Broad Jump with 5 jump squats at Corner 1, 10 at 2, 15 at 3, 20 at 4.
Round 3: Bear Crawl with Plank Jacks: 5, 10, 15, 20

Mosey back to the Parking lot for Exercise Two: Dora with Kettlebell

50 WWII sit ups with lift, 100 Upright rows, 200 Lawnmower pulls. Runner does a lap around the big parking lot.

After a couple stretches: Exercise Three – Run a lap around the perimeter of the park, stopping at various locations for 25 count ab exercises: Heels to Heaven, Flutter Kicks, Alabama Prom Dates, American Hammers, Freddy Mercuries, LBC’s.

Final Thoughts: A good time was had by all! Working out this early on a Monday is a huge challenge, but have to admit – feels great to get out there. With Big Rig unable to attend, we had to keep the momentum going. Appreciate Florence’s continued motivation and leadership down here in SOJ land. Would love to have others join in the fun.!

3 Zombies arose groggy and shuffled to Rockwood Park’s inaugural Monday Morning OTB boot camp. No one but us witnessed the following :

On basketball court, two different knee stretches for 8 minutes.

Mosey to tennis courts

Triple Check : Partner 1 runs to opposite end and back, Partner 2 does Merkins, Partner 3 does Big Boi Sit Ups

Lindsay : Run to opposite end and do 10 Jump Squats, run back and do 30 LBC’s. Add 5 reps each round to the Jump Squats and decrease 5 reps each round for the LBC’s until you complete 40 Jump Squats and 10 LBC’s.

11’s : Run to opposite end and do 1 Merkin, run back and do 10 SSH. Increase merkins by 1 rep and decrease SSH by 1 rep until 10 Merkins and 1 SSH have been completed.

Line up at starting line. 1 person runs around perimeter of tennis courts while the other 2 lunge walk to the opposite side. Rotate the runner. Repeato same process back to starting line.

Mosey BTTF but realize Big Rig left his headlamp so turn around to mosey back to tennis court. Grab lamp and mosey all the way BTTF.

Numbers, Names, YHC took us out in prayer after COT

NMMS : T Claps to Big Rig for reaching out to YHC to ask about an earlier morning workout option that started at 4:30 am near him. When YHC suggested he could start a workout himself, Big Rig immediately replied Yes, he’d like to do that at Rockwood Park. 99.9% of men would have used their work schedule as an excuse not to post to F3 but this HIM instead looked for another way to post. And T Claps to Chaplain for making a longer drive than us to post this morning. It wasn’t expected but it was much appreciated.

Most Ran 7-10 miles. Some walked 3.75 miles.

Runners earned 6-10 miles, Walkers 3.5,

Twelve runners, walkers, and ruckers for the most on the books, off the books, workout in RVA. Distances between 3 and 17 miles were covered. Leather chairs were soiled and beers were funneled.