Tag: Raider Run

6 Men gather in the gloom to once again pay homage and grow stronger

COP

• SSH
• Arm Circles big and small
• DQ’s
• Reverso Arm Circles Big and Small

Zachary Tellier

Perform exercises in five rounds, adding the next exercise until all are done in one round. Run a lap around the Chamber after each round.

• 10 Burpees
• 25 Merkins
• 50 Lunges
• 100 WW2 Situps
• 150 Squats

NMS

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Again strong work was done

It was an honor to lead

COP

• SSH
• Helicopters
• Arm Circles, big and small
• DQ’s
• Reverso Arm Circles, big and small

Quintuple Check

Five stations, Five PAX, five rounds, one rabbit as the timer

1. Abyss Merkins on the swings
2. Burp-ups
3. Box jumps
4. Let me ups
5. Rabbit runs a lap on the track

Audibled to four rounds for time

Announcements

• Mr Hollands poker night on the 19^th, see Pre-blast

Numerama

Namearama                                                                                                                

Trout took us out

NMS

No Idea was signed up to Q the Anvil this week, but got a call from his M on the way to the AO to inform him that she was sick. After turning around he passed the Q to YHC along with a picture of the Weinke that he planned to use. His brought up a great conversation about the differences between Excuses and Reasons. This falls into the latter group.

YHC hates trying to run someone else’s workout, especially when it looks like it was written by a 3 year old on a sugar rush.

Hard work was put in by all.

Thank you gentlemen, it was an honor to lead

A lucky 7 showed up to the Anvil for the Thursday morning grind. YHC looked at the Q sheet late last night, saw it was open and not wanting a Hot Potato decided to take on the Anvil and here is what went down.

COP

Short Mosey to asphalt top next to track and circled up for 20 SSH, 10 DQ, 10arm circles small 5 big, reverso 10 small 5 big, 10 helicopters, 20 LBC’s

The THANG

Mosey to the Chamber for a triple check as a group of 4 and 3 where 1 pair or partner 1 ran around trailer, partner 2 performed Merkins, partner 3 dips on the bench. rotate and did the cycles of this work out routine.

Mosey to hill on West side of school and did the Jacobs ladder with 1 donkey kick run up to top of hill and 10 WW2 sit ups, back down hill 2 DK’s and back to top of hill 9 WW2 sit ups, continued until there were 10 DK’s and 1 WW2 sit ups. Team did invisible chair until 6 was caught up.

We then did BTW and Chicken peckers and started on one end and stayed in BTW position while Pax performed 10 CP’s(5 each shoulder) and returned to BTW position.

Switched back to invisible chair and starting at one end the last bear pax member, bear crawled to the front and assumed chair position, then next person bear crawled to the front and we repeated until each PAX member performed 4 rotations.

Mosey to jungle gym next to Track to performed 6 pack but 1 direction 1 pull-up then 5 burpees, 2 pull-ups 4 burpees to where you complete 5 pull ups and 1 burpee.

Mosey to flag for Mary where Chewy led Boat – Canoe until 6:15.

Numberama, Namerama.

We discussed an upcoming 5K where Spit and Bulkhead are planning to run the 5k Here is the link: https://runsignup.com/Race/VA/Richmond/CapTrail10Miler5K

Also talked about the Tough Mudder and need to discuss more on where and when.

Mudface took us out in Prayer as it was an honor to lead the gents today.

Cheers…CB

4 Davillians unaware of the plan at hand arrived ready to roll

This how it went down:

THE MURPH

Mosey around the school grounds from north to south and east to west

10 Rounds of the following:

10 – Pull-ups
20 – Merkins
30 – Squats (modification for Opus LBC’s)

DNT so mile back

Mosey to the SF, Numberrama, Namerama, Opus took us out

MOLESKIN

YHC was surprised to see Opus out since he mentioned his knees were acting up. He rolled in the minivan, mentioned he has been up since 4 and knees feeling better. Just has a precaution, YHC advise him to modify squats with LBC’s. Good to have him out and healthy

While setting up the SF, YHC noticed his glove needed a good cleaning. Opus also noted this wondering what the smell was during the run

Mud Face crushed The Murph. The one of us to get in some sort of run before time had to be called

ANNOUNCEMENTS

• Corned Beef has the Q tomorrow at The Creek marking his 100th post!
• Keep Posting, EHing, and stepping up to Q

SPIT ON THAT!!

7 lucky guys showed up to find out about lindsay and spend some time on the playground.

COP —

• DQ, helicopters, Russian Soldiers, copperhead squats, speed skaters, diamond merkins, gas pumps (for mudface bc he needed to let it go)

Lindsay — 10 mountain donkeys, run up hill 30 ww2 situps
15,25 etc. etc. etc.

Triple check — reverse crunches on swings, burpees, run to the playground dome, climb up and raise a fist to the air, come back down and run back to swingset

10 swing merkins

5 push out swing planks

4 corners of track — 10 merkins, 20 SSH, 30 AM Ham, 40 LBC’s — run long side of track, bear crawl short sides

Merkin ring of fire — 7 each, times up!

Numbers, Names, Emoji took us out

NMS — YHC loved the playground as a kid. More playground exercises to come in the future, much to the chagrin of the PAX. Climbing the dome was fun and a little slippery for some reason. Probably all the humidity in the air this morning from Dorian. Fun times had by most! Peace.

OPUS

5 showed up (4 were able to workout) for a Thursday morning in Mechanicsville

This is how it went down

Quick photo next the SF for the F3 Social Media Pages then mosey around the parking lot.

COP (ALL IC) – DQ, Helicopters, LBC’s, Heels to Heaven, Arm Circles

THANG

Mosey to the Track

Iron Pax Challenge Week0 – “The Loredo”

6 Rounds of the Following: 24 squats, 24 Merkins, 24 Walking Lunges (ct only right leg), a lap round the track

Mosey back to the SF

5 MOM (PAX’s Choice) – Smurf Jacks (IC), 30 WWII Sit-ups OYO, 30 Monkey Humpers OYO, 1 minute Boat/Canoe

Numberrama, Namerama, Announcements and YHC took us out.

MOLESKIN

First off, Shakedown hope you feel better brother. YHC also just got over this “Head Cold” that is making its way through. Needless to say today was a challenge in more ways than one.

For those that have not hear about this (since honestly we are not the best at national F3 event in RVA), the Iron Pax Challenge is a month long event hosted by F3 Greenwood.

The concept is simply. Complete the workout posted weekly for the month of September. Post either your time completed or reps completed on their website, then compare your results with the rest of F3 Nation.

YHC will be Qing each week in September at The Creek (accept Week 1 since he will be Down Range) where the challenge will take place.

There will be a pre-blast shortly with the full details but YHC wants to encourage anyone Qing a bootcamp workout in September to strongly consider using this.

This week was a practice run which the PAX decided to stay together the whole time.

ANNOUNCEMENTS

Labor Day Convergences – 7am at Timberwolf

Prayers for Helix’s family – If you would like to provide them a meal here is the link to sign up: mealtrain.com/trains/9gmlq6

SPIT ON THAT!!

Saturday is the start of the college football season, as Florida takes on Miami.  In honor of the 2019 football season, it was decided that we would have a workout that reminded us of our glory days of playing football.  The Anvil became the gridiron for the 7 teammates.

COP – SSHs, Imperial Walkers, Don Quixotes, Arm Circles, Hand Release Merkins, and LBCs

Thang

11’s up the Hill – As the PAX moseyed to the other side of the school, they performed tracers as they went through the parking lot.  When the PAX arrived at the other side of the school, the YHC informed the PAX that Jerry Rice and Ronnie Lott would run hills during the off-season to get in shape for the upcoming season.  The PAX ran 11s up and down the hill.  At the bottom of the hill the PAX did Donkey Kicks, and at the top of the hill the PAX did squats. 

Wall Sits – The YHC gave a small history lesson on Jason Garrett’s playing days in Dallas.  In his memory of sitting on the bench, the PAX did Wall Sits, just like the days of Jason sitting on the bench.  Every time either Emmitt Smith, Troy Aikman, or the defense scored touchdowns, the PAX would raise their arms in the touchdown position while sitting on the wall.  The Redskin fans were mumbling about all of the Cowboy touchdowns.

Vince Lombardi Grind – The PAX moseyed over to the football field (I am being generous right now.  The grass has not been cut all summer.)  Vince Lombardi was known for having an offense that was not afraid of grinding it down the field to score a touchdown.  Our version of grinding it down the field was run 10 yards, conduct 10 Merkins, Bear Crawl 10 yards, conduct 10 Merkins, and continue the cycle until we crossed into the endzone. 

Buddy Ryan is Fighting – Buddy Ryan started to fight Jeff Fisher because the Pax was recognizing Vince Lombardi.  The PAX started a new cycle of running 10 yards, conduct 10 WWIIs, back peddle 10 yards, conduct 10 WWIIs, and continue the cycle until we crossed into the endzone.

F3 UP/DOWNS – The PAX conducted UP/DOWNS with an F3 twist.  The PAX would run in place and when the YHC would yell hit, the PAX would do one Burpee and return to running in place.  The PAX conducted this exercise for several cycles.

F3 Gassers – The PAX conducted Gassers with the F3 twist.  The Pax ran across the width of the football field, conduct 10 Jumping Squats, ran back across the width of the football field, conducted 10 LBCs, ran back across the width of the football field, conducted 10 Monkey Humpers, ran back across the width of the football field, and conducted 10 Merkins.

Butkus – The PAX conducted several minutes of the Butkus. (Yes, a real F3 exercise) Upon completion the PAX moseyed back to the front of the school.

Numberama, Namearama, Announcements

Chewy provided the group with a great prayer.  Thank you Chewy!

Announcements: Puppy Pile this Saturday.  Convergence on Labor Day at Timberwolf.  Keep Helix’s daughter, and his family in your prayers.  Keep Maytag and Rounder, and their families, in your prayers as they serve our country.  Safe travels to Bulkhead as he heads overseas for his cousin’s wedding.  Opus’ band is performing Saturday night (9pm) at Marty’s Grill off of 301 in Mechanicsville.

NMS:  Thank you to the PAX for allowing this YHC an opportunity to VQ this workout.  Great day!

YHC rolled up, parked in the wrong lot, walked over to the guys, and Mudface kindly pointed YHC to where the ST is planted. A total of ten gloom warriors formed up to follow DTH into battle – here’s how we won the day:

The THANG:

Mosey to school wall for Warmerama:

• Donkey Kick-Offs: Sets of 5 DK’s followed by 5s feet on wall – went about 6 rounds

Mosey to asphalt for COP #1:

• SSH x20 IC
• Imperial Squat Walkers x10 IC
• DQ’s x10 IC
• Hairy Rockettes x10 IC
• No Cheat M’s x10 IC
• Sweat Angels x20 IC

Mosey to Field for COP #2:

• DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
• Bear crawl to cross 30 yards
• Exercises: Merkins, Ball Dippers, & WWII’s
• ABC’s for the SIX

Mosey a lap around the track to the Playground for COP #3:

• Partner up for a Ladder: P1 sets pace with descending Pullups while P2 Donkey Kicks on Swings – each partner descends from 7 pullups to 1.
• Dips for the SIX

Mosey to field for COP #4:

• Circle up for Captain Thor In-Cadence
• x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

Mosey back around track then BTTF:

• PCMB’s (Prison Cell Merkin Burpees – Burpee with Merkin, followed by Rt knee to Rt elbow, Merkin, Lt knee to Lt elbow, Merkin, recover jump up) …YHC completed x6 then audibled because these suck
• Flutter Kicks x30 IC
• APD’s x15 IC

COT:

• Counterama #10
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Holy blast from the past Batman! Turns out Trout and I grew up together in Lexington VA and YHC hadn’t set eyes on the man in almost 20 years – but how can you forget that handsome mug! He was also ahead of YHC at VMI. Small world! Glad to have you in F3RVA brother. Solid work from all the men and Chewie today. Glad you appreciated a few fresh exercises in the mix. Always entertaining to have Emoji in the peanut gallery. Thanks to Opus for your hard work partnering up today. Keep headlocking gents! 

YHC’s debut Q North of Wall had a few obstacles. First, YHC’s future M had YHC playing gopher into the wee hours Wednesday night shuttling around she and co-workers fresh off an extended HH. All points of Greater Richmond were traversed including points North of the Wall. If YHC had only brought an overnight bag….

While en route this morning, the Summer Tourists faced a detour courtesy of a runaway vehicle. Fortunately, Dominion’s finest had the situation under control. Following a 4ish block detour, Waze corrected itself and we headed back up the Henrico Turnpike. Following a near miss coming around the bend before the school, YHC arrived safely to a pitch black AO only to find fellow tourist, BT. Slowly but surely the DaVille PAX rolled in between 5:29 and 5:30 (Mr Holland is wearing off on them) and these great 8 were off.

COP

• 15 SSH
• 15 Imperial Walkers
• 15 Russian Soldiers
• 10 DQs
• 10 Merkins in Cadence
• 25 Flutter Kicks
• 25 LBCs. Warm? Let’s Boogie.

The Thang

Exercise 1 – Dean Smith’s Four Corners

Mosey to the Soccer Field, where YHC thought there was a track. 2 loops of running around the perimeter of the field. Discover the dirt track rounding turn 1. 25 reps at each corner.

1st Corner Merkins, 2nd Corner Jump Squats, 3rd Corner Carolina Dry Docks, 4th Corner Box Cutters. Al Gore for the Six.

Exercise 2 – Dora’s 123

Partner up. Utilizing the discovered dirt track one partner runs the track loop, while the partner performs the following exercises:

• 100 Hand Release Merkins
• 200 Monkey Humpers
• 300 Reverse Crunches

Several PAX dished out reverse crunches for the six.

Exercise 3 – Curb Crawls

Mosey to the Blacktop. Bear Crawl Down, Lunge Back, Merkins 1-2-3-4-5 Ladder. Al Gore for the Six.

Mary

Roughly 50 seconds of OYO LBCs.

Numberama, Namerama, Announcements. Chewy took us out.

Announcements

• Amateur Bike Hour tomorrow
• Labor Day Convergence at Timberwolf
• Yardsale and his M’s Dual 50th Bday at Milestone Club House tonight. Some Drinks, Apps and Tunes provided.

Prayer Requests

Please lift up Helix’s Daughter and Helix’s entire family. Prayers are with you, Brother.

Please lift Maytag, Rounder and their families up. Their unit in the National Guard was called up. We’re incredibly fortunate for your service.

Was an honor to lead this morning, especially in unfamiliar territory North of the Wall. Have a great Thursday, Gentlemen!