Tag: Off The Books

  • Little of this and a little of that!

    Quick 2 mile ruck with some Broga thrown in there before the beatdown!!!!

  • Don’t Stop til You Get Enough

    2 Weight lifters emerged from the gloom with more gear! We can’t get enough of the kettlebells and sandbags!

    Warmarama OYO for a few minutes and MC

    COP1 – 3 Rounds – P1 Runs a .25 mile while P2 does 10 reps of all 5 of the following exercises:

    • 50 lb sandbag squats
    • Merkins
    • 50 lb Sandbag Bent Over Rows
    • Knee Clappers
    • American Hammers w/KB

    Run a quarter mile.

    COP2 – 3 rounds – P1 walks while doing shoulder to shoulder with 50 lb sandbag while P2 Lunge walks with 30 lb KB – walk 30 yards and trade making way back.

    After Burner –

    • 10 Burpees
    • Freddie Mercury
    • Heels To Heaven
    • WWII
    • American Hammers

    Great workout this morning WW! I’m happy to struggle with you brother.

  • Neglected Coupons!

    Just the two of us stepped out to finally use some of the coupons we’ve been neglecting. The YHC felt we needed a solid upper body beatdown and he definitely delivered. This is how it went down….

    Warmarama

    • Arm Circles
    • Chinooks
    • All the wives and moms
    • Micheal Phelps
    • Windmills


    Thang

    Four corners prostitution style!

    • Grab a Cindy!
    • 1-Corner 10 Thrusters
    • 2-20 Incline Merkins
    • 3-30 Rows
    • 4-Flutters with Cindy in air
    • Farmers carry between all corners.

    We knocked it out!

    Don’t waste the day!

  • Burger Night

    Only one posted for the run but two connected for burger night. After some catching up and sharing stories, Vinny asked if YHC was posting with the boys in the AM. Needing to get some miles in, YHC declined.

    Later last night YHC was surprised with preplanned routes courtesy Vinny. Although he didn’t show, he gets credit for the Q.

    The Route:

    4s: Front nine and back nine.
    5s: front nine, back nine, amen corner.
    6s: front nine, back nine, amen corner, east 9

    YHC chose the 5s route and modified due to the soup.

    Moleskine

    Great catching up with Vinny. Even if by accident and for a few minutes. F3 is good people, in RVA and in Charlottesville.

    Splinter out.

  • I’m Down with OTB, Yea You Know Me!

    3 Eastend chick magnets emerged from the gloom for an OTB party in the dark at our usual stomping grounds Pine Fork Park.

    Mosey down and through the parking lot to the snack shack for Warmarama!

    • SSH’s
    • Arm Circles
    • Ukrainian Soldiers
    • Phelps
    • Smurf Jacks
    • Wilson’s Wife
    • Fudds Wife
    • Quad/Calf Stretch
    • Roscoe’s Wife
    • American Hammers

    COP1 – 11’s – Merkins/WWII

    Choo Choo takes the Q!

    COP2 – 11’s – Donkey Kicks/Hoedowns

    COP3 – Walls of Jericho

    BTTF with about 2.5 mi of running in the workout!

    Numbers(3) & Names

    Announcements & Prayer Reqs

    Choo Choo took us out in prayer!

    Quote of the day

    “Hard times create strong men, strong men create good times, good times create weak men, and weak men create hard times”.

  • Happy 249th Birthday America!

    12 HIMs were unfortunately unable to make the trek to the 4th of July F3 RVA Convergence, but still wanted to go through a beatdown to make room for the food and drinks at the day’s festivities. Toby, Matlock and YHC decided to put together a little workout that went something like this…

    Toby Q – Warmup: Mosey down the path by the dog park and to the cul de sac, then back to the parking lot for exercises including SSH, Imperial Walkers, Deadman Hang, Cherry Pickers, Freddie Mercuries and ABPs

    COP 1: Cindy work in the parking lot using the acronym CROWS – Curls, Rows, Overhead Press, WW3, Squats all x 10 repetitions. Perform C, run to the end of the parking lot and back, CR, run to the end of the parking lot and back, and so on until CROWS was spelled.

    Matlock Q – COP 2: Run to the top of Satan’s Hill for a build a bank. Collectively did 249 Squats. Ran down Satan’s Hill to the parking lot for 249 LBCs and then back to the top of the hill for 249 Merkins.

    Futon Q – COP 3: 11’s short distance of the parking lot with SL squats on the cindys and Firecrackers

    COP 4: Dora – 100 Uncle Sam’s Jerkins, 200 SSH, 300 Alabama Prom Dates

    Time called, Numbers, Names, Announcements (Homegrown Half in August, SOJ CSAUP coming in the Fall), Prayers (Wildcat’s back injury, Fandango’s son quick recovery from eye surgery, Mr. Brady’s daughter battling cancer)

    Great workout today fellas! Enjoy your 4th of July and make safe decisions!

  • Gumbo and Pools do Mix

    Gumbo put out the late call for anyone interested in a pre-Convergence ruck. Poolboy answered the call and we got in 2.5 (Poolboy got 3+). Thanks for showing up Poolboy.

  • Kamikaze Frogs

    2 pre-gloom warriors met at 4:30a on Wednesday for this weeks edition of the Swift Freakshow AKA The Graveyard Shift. Temperatures were spiritually 70 and sunny, while physically a light rain persisted through the time on the track. Usually held on Thursdays, we went with Wednesday this week because YHC is running the Brandermill 7.4k on Friday. Taper intervals were in the docket. According to the fleet of foot intrepid ladies who joined us at 5am, this is more or less what happened.
    .5 mile warm up in zone 2

    1 lap at 7:30 pace, 1 lap recovery pace (9:30-10:30ish)

    Repeat 8 times, water break after every two fast laps. 1 extra cool down lap at the end. Not quite 5 miles complete.

    this speed work doesn’t disappoint. We missed Crabgrass with the switch in day. Looking forward to having him join with Swoop next week! YHC and Big Rig are definitely seeing the improvement in speed from these sessions. Have a great 4th gentlemen!

  • Teacher, I Dropped My Pencil!

    2 Lumber Lovers emerged from the hazey gloom for a loggin beatdown! God bless those teachers!

    Warmarama!

    • Mosey to the Snack Pavilion
    • Stretches OYO for MC: Cherry pickers and tons of leg and hip focused stretches.

    Mosey to the flag for some logs!

    Meander with logs to the park entrance were some cones have been calling YHC’s name for weeks.

    COP1 – At every cone = 6 Curls. Lunge between cones.

    Travel back – at every cone = 10 bent over rows. MOT – Rifle carry/ after 2 steps = squat.

    Meander to the Football field

    COP 2 – 50 yard lunge with log on your back. Mosey 50 yards – 50 SSH’s at the end zone. Mosey back to the 50. 12 Lerkins(Log raised merkins). Woodchucks for 50 yards. 12 Lerkins. 50 yards of Woodchucks. 12 Lerkins.

    Take your log for a walk and mumble chatter.

    Back to the flag for 2 sets of 12 decline Lerkins in a ditch.

    CoT!

    4th of July Convergence tomorrow at Atlee High school 07:00-08:00. Let me know if you need a ride! Coffeeteria with a coffee truck on site if you want to stick around for a bit and hang with the HIMs.

    It was great to workout and catch up with you this gloom Yukon!

  • Open Invitation to OTB

    Honeymoon and YHC decided were were going to do a light 4-4.5 miles. Nice and easy. So, YHC put out the call to any PAX members who had not tried OTB or who just wanted to get in a few easy miles before the unbearable heat kicked in. The Duke answered the call and the three of us knocked out 4.5 miles with some great conversation and low and behold our pace was faster than expected. Great start to the morning.

    The open invitation remains. Come get some easy miles and stay for the coffee and fellowship.

    Wilson, Herme and Aisle 5 solved all the World’s problems on their walk, but apparently Herme didn’t get the khaki shorts uniform memo.

    • Old Glory at NoToll on Tuesday
    • Convergence at DaVille on Friday

    No More Gumbo For You