Tag: Raider Run

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!

After not feeling well for a while, it was finally time to get back into the gloom on the regular for Mr. Holland! Considerably less exciting, when it turned out to be a PAX of one. Unfazed (well, somewhat fazed), YHC launched into a one-man hot potato.

Mosey around the school, land at the blacktop for COP: SSH, Don Q, Imperial Walkers, Russian Soldiers, LBCs.

To the parking lot for Extended Range 11s: Merkins & WWIIs, running the length of the parking lot between them.

Mosey to the hill for a One Man Triple Check: bear crawl up the hill, 20 WWIIs, run down to the school, 20-count balls to the wall. (3X)

Into the courtyard for a Lunge Lap. Intersperse 20x bench dips and flutter kicks along the way.

Back to the flag for number, name, and I skipped the announcements since I had nothing to tell myself.

YNWA (but sometimes you might exercise alone),

-Mr. Holland

A solo Davillians arrived at Mechanicsville ES. The Q sheet was open so YHC was ready to call Hot Potato once the PAX. Turned out to be a Hot Potato for one.

This is how it went down

3.2 for 32 – 3.2 miles run to remember the 32 students/professors who lost their lives on the Virginia Tech campus, 4/16/07.

MOM’s – Has some time left so completed serveral exerices in reps of 32 include LBC’s, WWII sit-ups, Merkins, Flutter Kicks, and Burpees

MOLESKIN

A week ago today was the 13th anniversary of the VT shooting. YHC was sick with Step Throat last week so couldn’t completed the annual 3.2 miles for 32.

The 16th of April will always be a day of remembrance for YHC. As a college student in 2007, YHC remembers hearing the news while in the DHall on the Longwood University campus about the shooting. Also to find out the shooting was happening in the engineer building where two of YHC’s childhood friends would have had classes in. Luckily they did not but YHC with the rest Virginia college community mourned for the VT campus that day and continue to do so.

neVer forgeT 4.16.07

SPIT ON THAT!!

Two guys showed up to stay healthy and challenge each other.

COP — YHC is a little foggy on this — dirty dogs, helicopters, etc.

Head to the courtyard for a little 5, 10 , 15, 20

Run to each corner and complete 5 10 15 and 20 of the following exercises
merkins, split jacks, ww2’s, mountain climbers, werkins

Run a mile

bball court — 5 burpees, bear crawl do 10 dips, crawl bear back. repeato

YHC and Trout had great convo today! Missed seeing everyone. Blessings on the F3 family

In honor of the new ruling that restaurants can now serve takeout mixed drinks, 2×2 guys came out to get a double shot of beatdown

Run 1 mile by piecing together two times each area various pieces and parts of the AO.

COP — SSH, crabcakes, monkey humpers, freddie mercuries, flutterkicks, SSH, crabcakes, monkey humpers, freddie mercuries, flutterkicks

off to the track — editors note — one shifting merkin consists of one diamond merkin, then one regular merkin, then one wide merkin (if you are doing more than one, you have to still do the same sequence)
1st corner — 2 shifting merkins
2nd corner — 4 shifting merkins
3rd corner — 8 shifting merkins
4th corner — 16 shifting merkins

Dora 1,2,4
100 mountain climbers
200 dips
400 SSH

burpee suicides — one burpee each horizontal line on the parking lot
up it to two the next go round

30 seconds of American Hammers to finish things up!

Numbers, names, announcements

NMS — Never too early for a double shot of pain. YHC’s arms were already sore from the Murph Tuesday. The shifting merkins did not help at all with that. Great morning with a great bunch of guys!

YHC was ready to lead a morning breakfast beatdown with a group and we had 5 present and ready to start and here is what went down:

COP

Mosey to lot by playground for 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small and 5 large, reverso 10 and 5. 15 Imperial Walkers, 5 Alabama Reach overs, 15 Freddie Mercuries, 13 LBC’s, 10 Scorpions and 20 Merkins.

THANG

We mosey to the track to get our mile run in(5 laps as confirmed by Trout’s GPS watch…so now we officially know each lap is 2 tenths of a mile) for the April Challenge and check that box. We then notice a Hanover Police SUV at the parking lot watching our group to make sure we do not play on the jungle gym. We mosey by him, wave and go to the hill behind the school for 11’s with 10 Donkey Kicks at the bottom and 1 squat at the top running up and down the hill in between getting to 1 DK and 10 Squats.

We then do a Lazy Dora we have a group of 3 and 2 where Partner(s) 1 Run the lap, and partner 2 starts on 50 merkins, we switch and P1 continues merkins then starts 75 single count flutter kicks and finishes with 150 LBC’s this work is divided with the partner(s) working together collectively to complete the reps and running laps.

We mosey to the front parking lot for suicides Partner(s) 1 Run suicide and Partner 2 – 25 Werkins then Plank while P1 completes Suicides. P2 runs suicides and P(s)1 25 Werkins then Plank while P2 completes suicides. Next P(s)1 run suicide while P2 50 squats then Al Gores while P2 runs suicides and P2 Runs suicide while P(s)1 50 squats then Al Gore until P1 finishes Suicides. Final rep is with 75 LBC’s for each partner while the other runs suicides.

Mosey to Flag for Numberama and Namerama, YHC took us out.

Great morning for a workout gents and an honor to lead.

Cheers….CB