Tag: River Run

5 stalwarts escaped the warm fartsack and arrived at Bettie Weaver Elementary School for the penultimate River Run of 2016.  Given the holiday week and YHC’s recent bout with chest cold, YHC planned an easy 3-mile mosey tacky light tour through Tarrington with some decoration-inspired workouts (i.e., 5 burpees for ever inflatable, 10 merkins for each tree/bush with lights, etc.) and some group exercises at the 3 or 4 roundabouts along the rout..  Well, YHC jumped out of the sack early this morning to drive the route and see how this was going to go down….no lights, no inflatables to be found.  Either timers were doing their job or Tarrington folks are not in the spirit…CRAP…OMAHA, OMAHA…Check…Check…Audible…so, instead, River Run 12/19/16 went something like this:

Mosey to the courts at the back of the school for COP:

• SSHs x25 IC
• DQ, super slow-mo, x10 IC
• Imperial Walkers x20 IC
• Copperhead Squats x20 IC
• LBCx x25 IC
• Flutter Kicks x25 IC
• Merkins x10 IC

Mosey to the bus loop and partner up for Dora – 100 Merkins, 200 Box Cutters, 300 Jump Squats while partner runs the bus loop.

Mosey to the baseball dugout for Triple Nickel – 5 Donkey Kicks on the dugout wall, run to the hill, bear crawl up the hill, perform 5 monkey-humpers at the top of the hill, run back to the dugout and repeat x5

Mosey to the track/football field for a quick triple check – BTTW, Freddy Mercuries, Lap around the track.  Two rounds. For the second round, run was 100-yard dash and back instead of a full lap.

Mosey back to the flag for COT number-rama, name-a-rama, and YHC took us out.

Strong work this morning gentlemen.  It turns out that there is no fast way to complete 200 box cutters…YIKES.  Many thanks to Rosie for pulling the laboring oar on the Dora’s this morning as YHC is building back stamina after almost 2 weeks down.

Great to have Honeymoon join the crew at River Run. We look forward to you being a regular on Mondays.

Have a great day men.

No more Gumbo for you!

Two towering Redwoods and YHC gathered at Bettie Weaver ES in the comfortable early darkness. Johnsonville planted a SF and took the Q. This is how it went down, more or less:

THANG:

Mosey out to James River Road and take a left toward JR HS. Turn left in front of JR HS and head back toward the football and baseball fields. Mosey around that loop counterclockwise to the intersection with Robious Road. Wave to Gumbo, who was almost certainly snug in his cozy FS.

Head east along Robious Road, crossing over to the cul-de-sac at the terminus of Twin Team Lane. Triangle up for a brief warmup, including ssh, don quiote, reverse pole smokers.

Stairway to Twin-Team Heaven — 1 F3 count jump squat, ascend to the top of Twin Team Road (looks ~1/2 mile on paper), do 1 burpee, return, plank sequence. Rinse and repeat 4x in all increasing the counts for jump squats and burpess.

Triangle up for merkins and LBCs. Mosey back to SF.

COT with Rosie taking us out.

MOLESKIN:

Rosie was consistently and comfortably the hill-run leader. McRib and I went along at similar speeds to one another, with McRib ascending first on legs 1 & 4.

The hill is so steep and painful that the burpees feel like a comfortable rest. Next time I run a Stairway to Twin-Team Heaven, I will probably cut the hill down to its steepest segment and increase the jump squats and burpees.

I gave Gumbo a poke above in jest. He has been under the weather, and we look forward to his return.

As we concluded with a COT, the skies opened. It was nice to get it done early today.

I will close by paraphrasing what David Dwight, my pastor (http://hopecentral.com/), pointed out in his sermon yesterday (who, I believe, was himself paraphrasing C.S. Lewis):

Humble men do not think less of themselves; they think of themselves less.

Great job men!

A cozy PAX of 4 posted on a warm(ish) and wet(ish) Monday morning at River Run to start their weeks off right.

YHC will admit, there was a point at about 10 p.m. last night when the cold and cough that is stuck in YHC’s house seemed to settle in to YHC’s chest and YHC was feeling more like chicken noodle than Gumbo and I actually thought about passing the Q to Rosie.  It turns out that Rosie had already hit the fart-sack to prepare mentally for YHC’s beatdown today, so YHC sucked it up and thought…What Would Hardywood Do…thus, today’s workout.  It went a little something like this:

Mosey a few laps around the parking lot as McRib rolled in hot and gather his gear.

COP – SSH x20 IC, DQ (Swirly style) x15 IC, Copperhead Squats x10 IC, Imperial Walkers x10 IC, Merkins x10 IC and LBCs (nice and wet) x20 IC.

Short Mosey to the circle in front of the school for Burp in a Box.  Perform 1 burpee in the first parking space (of 8) and then run a lap around the small bus loop.  Perform 2 burpees in the second parking space and run a lap.  Continue until 8 burpees in the 8th and final parking space.

Mosey around school to the end larger bus loop for Hardywoods Fantastic Four.  Four exercises (squats, plank jacks, merkins and mountain climbers) and four rounds (round 1= 10 of each, round 2 = 20 of each, round 3 = 30 of each and round 4 = 40 of each).  Run larger bus loop after each round.  Al Gore waiting for the Six (i.e., YHC).

Partner Chase:

• Round 1 – down the straight away of the larger bus loop – Partner 1 backwards run; Partner 2 performs 2 burpees and runs forward to catch Partner 1 – flapjack.
• Round 2 – Partner 1 bear crawl down the straight away, Partner 2 perform 2 burpees and bearcrawl to catch Partner 1, flapjack.

Boo-ya Merkins and Partner Burpees:  Partner up and perform 10 boo-ya merkins then run the straight away of the bus loop and at the other end perform 10 Partner Burpees.

Mosey back to the parking lot for multiple rounds of Ring of Fire and a little Mary:

• ROF Round 1 = PAX holds six inches while taking turns performing 5 4-count flutter kicks
• ROF Round 2 = repeat round 1
• ROF Round 3 = plank and 10 merkins
• 20 Box cutters IC
• Repeat All 4
• 20 hello dollies IC
• 10 merkins IC

COT – number-rama and name-a-rama and YHC took us out.

Announcements – Congrats to those who completed the Bear Creek 10-miler.  Thankfully TSB was found safe and sound and all in all it sounded like a good day.  Rosie has a crew heading down next Saturday to Hampton Roads for our last turn to lead.  Well done fellas.

NMS:

What would Hardywood do?  Well, only answer that question prior to a beatdown if you want pain.  Ever since I read the Fantastic Four backblast, I wanted to give it a try.  And, I have been looking for an excuse to use the boo-ya merkins and partner burpees.  Today was that opportunity.

Consider this an open invitation to Hardywood and all of the rest of the PAX to make a trip out to River Run on a Monday to check out this AO.

Great work this morning gentlemen.  Thanks for joining us Ty Webb – strong work.  A pleasure to lead.

No more Gumbo for you!

9 brave souls entered the cool gloom at River Run to work off the over consumption and tryptophan induced haziness from the long holiday weekend.

Here is what went down.

The Thang

CoP

• 20 X SSH
• 10 X Don Quixote
• 15 X Arm Circles
• 20 X LBCs

Mosey to field

Dirty MacDeuce

• IC 12 x 2ct Merkins
• IC 12 x  Copperhead Squats
• IC 12 x 2ct LBCs
• 1 lap around track

Repeat, Repeat and Repeat

Mosey to Playground

Six Pack
Using whatever pull up bar available each PAX member performs the following…

• 1 Pull Up and 5 burpees
• 2 Pull Ups and 4 burpees
• 3 Pull Ups and 3 burpees
• 4 Pull Ups and 2 burpees
• 5 Pull Ups and 1 burpee

Plank when done

Mosey back to field

The Mini Cooper
Each PAX member performs the following…

• 5 merkins & 5 squats then 1 lap
• 4 merkins & 4 squats then 1 lap
• Etc…down to 1/1/1

Plank when done

Triple Check on Hill

1 – Merkins; 2 – LBCs; 3 – Run up hill

Mary

•  20 x American Hammers
• 12 x Flutter Kicks

Numberama, Name-o-rama, COT (YHC took us out)

NMS
YHC was feeling the need to get moving this AM due to a fairly lazy Sunday after a long holiday weekend of eating way too much.  Thus, to start the morning with the Dirty MacDeuce seemed fitting as YHC was feeling sluggish.  YHC kicked off the exercise with a jab at my name McRib (see post title) and also how the Dirty MacDeuce could be applied as the name of the dual QB approach debacle by the UVA football team against Tech on Saturday in the Commonwealth Cup (Congrats to VT on the blowout win).  Needless to say this got the PAX moving better than the UVA offense and also got us warm on a cold Monday.

YHC also scouted out a way to pursue pull up exercises at River Run and was excited to find 2 pull up bars and a number of monkey bars that could be utilized for pull-ups.  The 2 pull up bars and accompanying jungle gym worked well to support the PAX in the 6 pack.  YHC feels the need to focus more on these as the merkin challenge has drawn my attention away from non-merkin exercises and has impacted my ability and strength for pull-ups.  YHC recommends these as a future monthly challenge before the group decides to entertain a month of burpees (please no!!!).

The Mini-Cooper is an abbreviated version of the Cooper, which utilizes merkins, squats and running around the track…all in all 5 laps were performed adding to the significant running for the morning.  This exercise spread the PAX out a bit as this was an OYO exercise, but there was an opportunity for some good mumble chatter as the PAX planked and waited for everyone to complete.

The last exercise routine done was a triple check on the side hill at the AO next to the school.  This gave the PAX an opportunity to get in more running and merkins.  The total official merkin count for the day was 111 + AMRAP on the Triple Check.  The mileage on my Iwatch (done through steps not GPS) was approximately 3 miles.  All in all a very active session.

After COT there was some chatter about the HDHH for December, and Flatline may be willing to take a lead role in planning for this.  We also got some insight on the Lexington, SC F3 presence and accountability system from Pew.  There seems to be a strong group down there that we can learn from here in RVA.

As always, it was an honor to lead the PAX this AM after a nice long weekend with friends and family.  Thanks for allowing YHC the opportunity to lead and be a part of this group.  It was good to have a strong and full group this morning, and have Pew come out while he is visiting family in RVA.

See you next time!

McRib

 

 

Eight redwoods posted in the chilly darkness at #Riverrun this morning. Most waited in their cars until about 3 minutes out, and then hopped around until we got down to business. Johnsonville (YHC) planted a VSF near the SUVs and took Q. This is (very) roughly how the gloom went down:

COP warmup near VSF (ssh, don quiote, slow squats)

Bear crawl to front side of the parking lot for more warmup (extreme hillbillies, arm circles).

Mosey out to James River Road. Commence 31 sets of EMOMs (i.e., “Every Minute on the Minute”) with 40 seconds “on”, 20 seconds “off.” The 1st set was a brisk run north on James River Road. The 2nd set was WWII situps. The 3rd set, and every third set after that, was burpees. I cannot begin to recreate all 31 of the exercises we did, but they included 10 sets of burpees, 4 brisk runs, merkins, wide merkins, diamond merkins, staggered merkins (right), staggered merkins (left), jump squats, box cutters, Alabama prom dates, (more) hillbillies, balls to the wall, bear crawls, crawl bears, crab walks, wall planks, plank walks, Peter Parkers, and donkey kicks. YHC, being a sort-of-benvolent-dictator, permitted every member of the PAX to pick 1 exercise along the way.

Accounting for the brisk runs, we finished in the parking lot across from the JR football stadium. We then mosied back up to the VSF for a final COP, including 30 American Hammers and 20 Hello Dollies.

Announcements:
– Hardywood to lead a team to VA Beach this weekend. There are only 2 more teams from F3 RVA going out there (at least in connection with the organized launch), including Hardywood’s team, so YHC encouraged men to tag along for the fellowship and experience.
– Special Thanksgiving Workouts: 1hr workout @ Mary [0530 Start]; and 1 hour kettlebell workout at CircusMaxumus [0700 Start]. That is a doozy of a double-dip challenge…. Who is up for it?
– We are continuing with our “pregame” bible study series at #GridIron this Saturday and next. Those start at 0645 and last for 15 minutes. Come check it out for some 3rd F. They have been excellent.

MOLESKIN:
YHC’s head was spinning after this workout. Burpees are not kind to me. I don’t think we ignored any muscle groups.

Rosie smoked everyone on the runs. I noticed that as soon as I called a run, he headed 25 yards in the other direction to give the PAX a decent lead. He nevertheless finished ~75 yards ahead. Gumbo was an all around strength leader as well. Mr. Roper has expanded his F3 participation beyond Tuesday’s #NoToll workout. He has come a long way and is steadily growing stronger.

YHC is pleased to see more of McRib as well since he relocated. YHC is pleased to see the new-ish southsiders — Flatline, Horse & Buggy, and Chicken Parm — coming back for more F3 “fun” at #Riverrun. Keep at it. Give Rosie a reason to try harder.

I would encourage all southsiders to come check out #CircusMaximus on Thursdays. It is at MillsGodwin HS, which is just a quick jaunt up 288 from the Midlo area. It is a dedicated kettlebell workout, so let me know if you need me to try to track down a loaner. Alternatively, #45MOM offers a traditional bootcamp workout on Thursdays.

Great job, men. Jville

A brisk sunny and 70 morning on the southside of RVA brought 6 men out early to see the supermoon.  After checking out the moon and a little mumblechatter about the temperatures, YHC decided to warm us up a little bit.

Warm up circle around the parking lot to give McRib a chance to catch up.

Circle up for SSHx25, IWx20, ArmCircles x20 F and R, 20 x OH Press, Copperhead Squatx15

THANG

Mosey over to the hill next to the school for Jacobs Ladder, start at the bottom with 1 merkin, run to the top for 1 burpee repeato to 7.

Mosey over to the bball courts for 11s Jump Squats and Freddie Mercuries – run the long side, lunge the short side.  Round 2 Monkey Humpers and Box Cutters – run the long side bear crawl the short side.

Indigenous people run around the bus loop with optional burpee.

The PAX seemed warmed up so we moseyed into the grass field to cool off and get some Mary in.  American Hammers, Flutter Kicks, Merkin Ring of Fire, Dollies, LBC, Crunchy Frogs, Merkin Ring of Fire.

Mosey back to the parking lot and with 1 minute remaining – Fill that with 1 min of burpees.

NMM

Great work this morning men.  Tried to work in the #3S2T (check the lexicon) into this one.  Starting with Jacobs Ladder was a good way to get warmed up quick and work the stamina through the rest of the morning.

Karaoke showed up for his 2nd post and was crushing it today.  He’s not used to running behind Gumbo and Gumbo is definitely not used to having Karaoke behind him in any kind of running routine.  I expect he’ll keep posting and will catch up soon enough.  Mr. Roper, in his inaugural RiverRun was only shown a small portion of the AO but will hopefully become a regular and get to see the rest of it.

Announcements

4 shirts up for sale in the F3 Gear shop.  Check them out and let your loved ones know what size you wear for Christmas.  Extra small if you want that lean Emoji look.

HDHH at TYA’s new build at 1701 Buford Road.  Lot clearing to be handled by SAAB.  Park at the church.

Find a race or other CSAUP and sign up.  Ask around, there are plenty.

VQ week, encourage those that haven’t led to step up.  Get out and support those that are stepping up because that’s what leaders do.

Pleasure to lead this morning men.

Rosie

Five of the faithful and two FNGs posted at RiverRun on a crisp fall morning for some gloom. McRib arrived at the last minute. Johnsonville (YHC) planted a VSF, gave a lengthy disclaimer, and commenced the following workout:

COP warmup — SSH, Don Quiotes, Imperial Walker, arm circles

Mosey across field behind Betty Weaver ES to large parking area across from JR football field.

COP warmup — hillbillies, scap merkins, LBCs

Blackjack as follows —
— start beneath light near corner of parking lot
— run clockwise around lot to light near next corner. Plank until all are together. Do 20 merkins and 1 crabcake.
— run clockwise around lot to light near next corner. Plank until all are together. Do 19 merkins and 2 crabcakes.
— rinse and repeat until you get to 1 merkin and 20 crabcakes.
— at about the 10/11 mark YHC recommended that the PAX replace crabcakes with LBCs.

Line up along parking lines for Ark Loader as follows:
— lunge about 35 yards to parking spaces several rows over
— karaoke back
— opposite karaoke back
— bunny hop back
— single leg side hops

Mosey back to VSF. COP flutter kicks until time ran out.

Number-rama, name-a-rama, announcements, COT with YHC taking us out.

MOLESKIN —

Welcome FNG ChickenParm and FNG Karaoke. Welcome back out HorseandBuggy. Welcome to Riverrun McRib. It was great having you guys out!

This was not a particularly easy workout for FNGs because of the high reps, but everyone pushed through. In my defense, Rosie suggested this workout while we were driving to VA Beach on Saturday. It is Rosie’s fault! Hopefully chests and shoulders will not be too sore tomorrow.

By my count, we did 210 merkins this morning.

Have a grat day! Jville

PS – “Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time.” 1 Peter 5:6

PS# #2 – Here is the upcoming schedule for supporting F3HamptonRoads —
11/12 — Charleston (The word on the street is that they need more support team numbers. Please consider posting down there this weekend if you can. We were back by noon.)
11/19 — Team Swirly (with Bleeder and TYA on crew — and others)
11/26 — Team Hardywood (crew TBD) [THANKSGIVING WEEKEND]
12/3– Charlotte/Raleigh/Charleston
12/10 — Team Rosie (crew TBD). This is the big handoff.

6 stalwarts posted to the Swamp at River Run to push themselves on a fantastic Halloween morning, and it went a little something like this:

Daily mile – The PAX headed out for the last October daily mile with a run to the track at the football field and a 2 laps around the tract.  It was more than a mosey, as YHC’s watch clocked us at just over a 9 minute mile – way to push it men.

Circle up in the endzone for COP:

• Imperial Walkers x10 IC
• SSH x 31 IC (see what I did there?)
• Copper head squats x10 IC
• LBCs x31 IC
• Hillbillies x10 IC
• Flutter kicks x10 IC

Line up for three rounds of the modified Suck:

• PAX 1 on the goal-line – AMRAP LBCs
• PAX 2 on the 5 yard line – AMRAP SSHs
• PAX 3 on the 10 yard line – AMRAP Freddy Mercuries
• PAX 4 on the 15 yard line – AMRAP jump squats
• PAX 5 on the 20 yard line – AMRAP APDs
• PAX 6 = Rabbit — sprint to far goal-line and back (round 3 to the 50 yard line and back)
• When rabbit returns to the goal-line each PAX member bear crawls to the next station and the PAX member on the 20 yard line becomes the rabbit

Mosey to the poles at the end of the parking lot for a good round of pole-smoker Indian Run with PAX holding 6 inches and completing 10 pole smokers when it is your turn then running to the end.

Bear crawl up the hill and run back to the shovel flag for Mary.

Mary:

• Dolly x20 IC
• Rosalita x20 IC
• Box Cutters x10 IC
• Flutter Kicks x20 IC
• Freddy Mercuries x20 IC
• Superman for 1 minute

COT – name-a-rama, number-rama, and YHC took us out.

NMS:

Being Halloween and both the last day of the daily mile challenge and the eve of the merkin challenge, YHC decided it was a merkin/burpee holiday for the PAX and instead we got some running in and punished our abs – tighten up boys!.  The entire PAX pushed it hard right out of the gate with a blazing mile and lightening fast sprints for the modified Suck.  Way to work men.

Announcements

• Tomorrow we begin the merkin challenge and start inching closer to some cold mornings (maybe?).  Sign up for the challenge and set your own goal as needed.  The important thing isn’t the total number but the daily commitment – make it happen.
• The first clown car heads down to Mount Trashmore this weekend.  Toga has the Q.  Keep EH’ing and find a weekend that you can make a road trip for a workout.

I hope everyone enjoys a safe Halloween with the kids.

No more Gumbo for you!

 

5 River Run regulars ventured into the gloom to participate in a World Series themed beatdown.  Here is what went down.

CoP

• 20 X SSH
• 20 X Imperial Walkers
• Arm Circles 10 small + 5 large + Reverso
• 20 X Flutter Kicks
• 20 X LBCs

‘If you build it he will come’…. 

Lazy DORA 1-2-3 (for the # of years since Cubs won World Series)

• 108 Merkins
• 216 LBCs
• 324 Squats

Mosey to front of school 

‘Ease his pain….’

 9 innings of Ascending Curb Crawls 

• Merkins 1 to 9

TD Al Gore upon completion

 Mosey to field

 ‘Field of Dreams’

PAX counts off 1 to 4; 1s start at first, 2s start at 2nd, etc.

• First Base (1st cone) do AMRAP Squats until relieved. – Bear Crawl to 2nd
• Second Base (2nd cone) do AMRAP Merkins until relieved. – Broad jump to 3rd
• Third Base (3rd cone) do AMRAP LBC’s until relieved. – Inchworm home
• Home Plate (4th cone) will perform 15 Burpees then lunge to First, relieving the Pax there. Continue until all Pax have done the Burpees.

Mosey to Track

‘Go the Distance’
Cleveland Indian (aka Native American) runs around soccer field
Flipdog shuffle every set (every 4 native runs)

• Perform 10 merkins for 6 sets
• Perform 8 merkins for 1 set

Totaling 68 Merkins 1 for each year since last Indians WS victory

Suicide Squeeze

• Partner 1 = Suicides
• Partner 2 = Freddie Mercuries
• Switch

Mosey to Flag

Mary

•  Ring of Fire Merkins

Numberama, Name o Rama, Announcements

• Continue to EH Va Beach/Hampton Roads recruits for F3 Tidewater launch
• Bear Creek 10 miler December & Belmonte 25,50k March

YHC took us out

NMM

This is an exciting week for Major League Baseball as two historic franchises are looking to claim title to the World Series championship beginning tomorrow night.  This also presented a great opportunity for YHC to create a World Series/Baseball themed workout.  You may recognize the quotes from the movie ‘Field of Dreams’ which focuses on re-creating the glory days of baseball in the middle of a corn field in Iowa, a perfect parallel to the historic matchup in this years’ Series and a nice backdrop for the Q this morning.  The lazy DORA (no running) provided a good start for the PAX as it was Lugnuts’ first post in a couple of weeks due to an injured knee.  The PAX also appreciated Wilson providing his 4th F to mimic a ball park organ during this exercise.  YHC also was eager to get through the entire plan as was recognized by the PAX during the super fast squats of the LD.

The PAX was strong and pushed through the ascending curb crawls and YHC was quickly reminded of the leftover soreness from the DogPile workout with Swirly on Saturday.

The Field of Dreams got the PAX off the blacktop and onto the baseball field at the AO.  This was essentially a baseball themed version of ‘the Suck’ and provided a nice variety of exercises.  YHC was the fifth wheel during this part and decided to tag along with LugNut on the trip around the bases.  A fair amount of grunting could be heard down the third baseline as each PAX member had to perform the inchworm to get from 3rd to Home.

A flipdog shuffle provided a fitting tribute to the Indians as the PAX pushed through 68 strong merkins mixed in with Indian Runs around the track.  Two full laps were completed at a very brisk pace during this exercise.

Lastly, the ‘Suicide Squeeze’ was a tribute to an event that took place 23 years ago this past spring in Richmond, VA.  It was then that an underdog team from Douglas Freeman played a far superior and celebrated Midlothian team in the 1st round of the Central Region playoffs.  The victory was determined on a very tight suicide squeeze bunt by the Freeman team to narrowly defeat the Trojans.  This was especially important as YHC was on that Freeman team and knew there would be Midlothian representation at the AO (Gumbo and Rosie).  That fateful night was also the only time YHC has made the 11 o’clock news as the victim of hitting into a triple play early in the game.

Gentleman, it was an honor to lead and participate with you all this AM.  I look forward to seeing you next time.

McRib

 

 

5 faithful kickstarted their week by posted at River Run for what started as a run but then turned into a beatdown.  It went a  little something like this:

COP all IC:

• SSH x25
• Imperial Walker x15
• Don Quixotes x10 super slow
• Copperhead Squats x15
• Arm Circles x15 (10 small, 5 large) – forward then reverse
• Merkins x15
• LBCs x25
• Flutter Kicks x20

AMRAP conveyor belt with a rabbit timer.  All PAX formed on the track.  1 PAX at the 10 yard line performing merkins AMRAP, 1 PAX at the 20 yard line performing jump squats AMRAP, 1 PAX at the 30 yard line performing box cutters AMRAP, 1 PAX at the 40 yard line performing mountain climbers.  5th PAX is the rabbit timer who runs a lap around the track.  When the runner returns to the PAX, each PAX bearcrawls forward to the next station and the PAX who was at the 40 yard line becomes the rabbit.  2 rounds and for the second round switch the bear crawl between stations to lunges.

Mosey to the poles at the base of the hill of the field.  Quick ladder.  1 pole smoker, run up the hill and perform 1 merkin, back down to the poles for 2 pole smokers – continue up to 5.

Mosey back to parking lot for 2 minutes of Mary – Dolly, Rosalita and Freddie Mercuries.

COT – number-rama, name-a-rama and YHC took us out and sent us on our way to attack the day.

NMS-

There was a little mumblechatter about whether YHC was reverting back to the hill run for this workout as he lead the PAX out of the parking lot and down the road at the beginning.  Just getting in the daily mile as YHC had other pain in mind.  The conveyor belt was fun and we decided it would be even better with 8-10 PAX and two lines with the rabbits racing each other.  You vs You is great and all, but sometimes you just need a little competition.  We will have to test that out another day with a larger PAX.

During the end of the daily mile around the track, it was noticed that the JRHS football field is nicknamed “The Swamp”.  There was a suggestion for a name change – under review.  1/2 way through the conveyor belt Wilson suggested naming this exercise The Suck – hence the title of this BB.

Strong work this morning men.  Everyone pushed it hard when they were the rabbit.  It was a pleasure to lead this morning, as always.

Announcements – HDHH at The Real Hardywood this Wednesday. No pre-game workout, just 2nd F.  See Lab Rat’s pre-blast for details.

No more Gumbo for you!