Tag: Raider Run

The dynamic musical duo showed up this morning to take on the day the right way.

Mosey to the blacktop

COP — SSH, Copperhead Squats, Sumo Squat Jumps, LBC’s, AM ham, heels to heaven, freddies, dying cockroach

The Hundred — Pilates move where legs are up, back is a little elevated, press arms up and down beside you for 100 counts.

Quick sprints
1/4, 1/2, 3/4, full distance, 3/4, 1/2, 1/4 — run forward, Bernie Sanders on the way back each time

A few Ladders
1 SSH, 1 Merkin — all the way to 10 of each
1 WW2, 1 am ham — all the way to 10 of each
1 dip, 1 incline merkin — all the way to 10 of each
1 2 ct split jack, 1 lunge — all the way to 10 of each
1 dying cockroach, 1 reverse cruch — all the way to 10 of each

10 minutes of burpees!! — pick a number between 6 and 10 — do that many burpees in a minute — if you finish early, that is the amt of time you have to rest

40 seconds of plank

Names Numbers, Announcements, YHC took us out

NMS — On our first short run, we noticed another guy coming toward us with something in his hand — later we noticed it was in a brown bag and the guy was definitely walking and talking and he seemed more than a little drunk. He asked us a question about what we were doing — not sure how we responded — he said something about falling and getting a bad spot on his leg from the fall. He continued on and we watched as we did our COP to make sure he was okay (and he didn’t try to go for one of our cars). He disappeared into the trees on the other side of the AO. Back in the day, YHC might have made fun of someone like that. Now, YHC just has pity on a guy who is obviously trying to cope with some pain in his life by drinking his sorrow away. YHC wonders what kind of pain he was dealing with — a bad breakup, loss of job, loss of a loved one, etc. At the end of the workout, Mr Holland noticed a rainbow in the sky — it was pretty bright — the rainbow was a promise from God, a symbol of hope for something better on the horizon. YHC is hopeful that the guy staggering around this morning has some glimmer of hope that today will be better than yesterday. YHC knows that a little hope can go a long way.

SYITG
Opus

Q showed up to an empty lot and it stayed empty..no friends came…

ran 1 mile on the track, did some pushups and situps, then ran a mile backwards with some pushups and situps.

Then some abs then left at 615.

FNG in tow, YHC arrived to a near-empty Anvil parking lot. Luckily, Scrum was there to fill the void in our lives, and a hot potato ensued. Mr. Holland got it going:

COP: SSH, Don Quixote, Russian Soldiers, merkins, elbow plank, LBCs

1/2 Track Beast, The Hard Way: 3 rounds vs 6 – merkins, merkins/WWIIs, merkins/WWIIs/burpees

Pass off to Scrum for some form running on the blacktop: high knees, butt kickers, karaoke, shuffle, slow shuffle. Mosey to the parking lot for 30 second intervals: high knee jumps, plankjack merkins, elbow plank Peter Parkers, and at least two others that YHC can’t remember. Must’ve been awful.

Welcome FNG Captain Bacon! Recent VMI grad, Coast Guard reservist. Just moved into Mr. Holland’s guest room, complete with captain’s license. Put this man on a boat!

YNWA

3 sleepy gents made it out to The Anvil to amble around and occasionally exercise.

COP: SSH, DQ’s, arm circles, flutter kicks, Alabama prom dates, then a few minutes of stretching.

Mosey to the hill at back right of school for 11’s: merkins and Alabama prom dates, run the hill in between.

Mosey to soccer field, cross the longer part of the field by: lunge 10 steps, 10 plank jacks, bear crawl 10 steps, 10 jump squats, repeat to the field’s end.

Mosey to playground for triple check, derkins, LBC’s with partner running to soccer goal and back. Mosey back to the flag, finish up with a few minutes of stretching.

Numberama, namerama, YHC took us out.

NMS

YHC has become aware that while F3 has helped with strength and endurance, flexibility is not better, as evidenced when his 2.0’s tried to have him do a backbend with them, and YHC didn’t come close. F3 is great for many things, but flexibility should be a bigger component, so YHC worked on that today. The PAX crushed the workout, and YHC’s memory was confirmed of how much it sucks to run that hill. Mumblechatter revolved around Virginia’s plan for when schools reopen and vacation plans. Thanks for allowing me to lead!

As usual, I have No Idea what I’m doing…

YHC was motivated to get back into the fold of F3 after over a month of Sheltering in place saw the Q was open and decided 7 of diamonds up and down was in order and here is how it went down.

COP

Mosey from Flag to court area near playground next to track.

20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 20 LBC’s, 10 reverse Scorpions ,., 10 scorpions and 25 merkins.

The Thang

Mosey to track for 7 of diamonds using the start of the curve of the track and staying together as a PAX and performed in each corner 7 Burpees , 14 4ct, flutter kicks, 21 merkins and 28 squats. We continued by going down with 21 WW2 Sit ups, 14 lunges and 7 Plank Jacks.

Mary

YHC has been riding the Peloton bike at home for the past month of sheltering in place and at the end of all work outs they have cool down and stretch options that they highly recommend so we mosey back to the flag for the final 7 minutes and stretch, perform some flutter kicks, slow Alabama prom dates, and quad, hip and calf stretches.

COT

We talked about families getting back out, what will the new normal be for awhile and Marco Polo took us out.

Great working out with you gents, see you in the gloom….Cheers, CB

3 men showed up to the Anvil on a drizzly morning for a hot potato Q.

Mr. Holland with the first Q

• COP at the chamber
  • SSH x 20
  • Don Quixotes x 10
  • Russian Soldiers x 10
  • Helicopters x 10
  • LBCs x 20
  • Merkins x 10
• Mosey to back of school for some triple check
  • Partner 1 – run up the hill
  • Partner 2 – balls to the wall
  • Partner 3 – squats
• Mosey back to the chamber for more triple check
  • Partner 1 – run the inner lap
  • Partner 2 – incline merkins
  • Partner 3 – WW2s
• Q passed to Opus for yet another triple check
  • Partner 1 – run the inner lap w/ bear crawls at the inclines and declines
  • Partner 2 – donkey kicks
  • Partner 3 – dips
• Take 5s
  • 5 merkins + 5 2 count mountain climbers. Repeat 5 times
  • 5 slow squats + 5 SSH, repeat 5 times
  • 5 WW2s + 5 American hammers, repeat 5 times
• Q passed to Bulkhead
• Mosey to front parking lot for a Helix routine from the Memorial Day workout
  • Pax stands in line in the middle of two parking lot islands
  • Do 1 merkin then run to one island then to the other island, then back to the middle.
  • Round 2 – 2 merkins then run the islands
  • Round 3 – 3 merkins then run the islands
  • All the way up to Round 10
• 3 MOM all IC
  • Flutterkicks x 25
  • LBCs x 25
  • Heels to Heaven x 15 (times up)

Numberama, namerama, Opus took us out.

Great workout gents!

3 Davillians arrived at MES to help YHC celebrate the official date of his F3 Name Day/Anniversary

This how it went down

Mosey to the blacktop

COP (ALL IC) – SSH x 25, DQ x 15, Arm Circles 15/5, LBC’s x 25

THANG

Mosey to the field

Baseball – YHC had set up some cones to use a bases:

Run to 1st Base – Heels to Heaven
Run to 2nd Base – Merkins
Run to 3rd Base – Burpees
Home – Sprints (about 30 yards) up and back x3
3 Rounds – 10 reps/20 reps/10 reps

4 Corners – Using the track, 20 Merkins, 20 (2ct) Flutter Kicks, 20 WWII Sit-ups, 20 Alabama Prom Date.
Rinse and repeat

Mosey to the playground

Triple Check – Dips, Burp Ups, and a lap around both blacktop

Parking Lot Tracers

Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out

MOLESKIN

Wow! Where have the last 4 years gone? 5/21/16, YHC had gone several other men from church on a retreat in Williamsburg. The Carpenter and Abacus where there, EHed YHC and 7 other FNG’s into a downrange workout.

Today YHC spend the first half repeating part of that day. The second half came from YHC’s second post and the first one at Atlee HS. Lab Rat at the Q that day and was shock to see the turnout.

Thanks to Carpenter and Bulkhead for making it out today. Also a bigger thanks to all YHC’s fellow F3RVA brother and F3 Hampton Road PAX for the a great last 4 years. This group show so much support to each other day in and day out. That’s something special that is hard to find today.

4 MORE YEARS!!

SPIT ON THAT!!

3 guys confounded all logic and showed up for a beatdown this glorious Thursday morning.

Slaughter starter 10 burpees OYO

COP —
SSH, Cherry Pickers, Hillbillies, Merkins, Helicopters, AST’s, Plank Jacks, more merkins, Imperial Walkers, Flutterkicks, Freddie Mercuries, more merkins, copperhead jump squats, DQ’s, lbc’s, more merkins (100 total in the COP)

To the Courtyard for a progressive Dora
Runner runs to 1st corner and back whilst others start 100 american hammers, 200 inclined merkins, 300 dips
Upon returning, 2nd person goes to 1st corner and back.
2nd time around, go to 2nd corner and back (both groups)
3rd time around go to 3rd corner and back
4th time around go all the way around and back (modified to just all the way around with no return all the way back around)

To the field for 11’s
1 2 count mountain climber
10 burpees
you know the drill

Finish with a few minutes of mary which included merkins, squats and lbc’s

Names, Numbers, Announcements

NMS — Fun morning had by all — nothing to report except YHC took a massive dive at the end after twisting an ankle on a curb on the way to doing Mary. Hurt like a mofo at first — seems like it is calming down — will know more a few hours from now. Can’t wait to see you all again in the gloom.

A trifecta showed up to take on the day the right way.

The 90’s –
One Week by the Barenaked Ladies — 90 seconds of merkins, 20 seconds rest. Rinse and repeat
Sabotage by the Beastie Boys — 90 seconds of Monkey Humpers, 20 seconds of rest. Rinse and repeat. Spit suggested Brass Monkey, but that was the 80’s — will save that for another day…

COP — arm circles, DQ, SSH, LBC, IW,SSWCR, AST, merkins, AST, merkins

4 Corners
10 2 count ball dippers
20 Werkins, 10 ball dippers
30 ww2, 20 werkins, 10 ball dippers
40 crabcakes, 30 ww2, 20 werkins, 10 ball dippers

reverso
10 crabcakes
20 ww2, 10 crabcakes
30 werkins, 20 ww2, 10 crabcakes
40 ball dippers, 30 werkins, 20 WW2, 10 crabcakes

Suicides
regular
reverso
20 squats to take a break
sideways gallop one way
then the other way
20 squat break
1 burpee every stop
5 merkins every stop

back to flag — pit stop for 30 seconds of merkins

Numbers, names, announcements

Mem Day convergence for Daville at Hanover Wayside Park 7 AM

This Sunday bro code run at Pole Green Park 7 AM as well.

Nice working out with Spit and Mr Holland today. My arms are going to be sore. SYITG!