Tag: River Run

6 brave and determined souls heard the rain drops beating against the windows this morning and swallowed the red pill anyway, giving up the warmth and comfort of the fartsack to start this day and this year off right.  The gloom was warmer than normal for the season but the cold rain killed the warm temperature.  Here is what went down, more or less:

Mosey to cover by the entrance to the elementary school for COP.

COP:

• SSHs x25 IC
• Don Quixotes (Swirly style) x10 IC
• Imperial Walkers x15 IC
• Arm Circles (10 small and 5 large) IC forward then reverse
• LBCs x25 IC
• Flutter Kicks x20 IC
• Merkins X10 IC

The Black-eyed Pea:

In the tradition of eating black-eyed peas on New Year’s Day for good luck, health and prosperity, YHC decided to serve up a bowl of black-eyed peas, F3 Style this morning.  The ingredients were:

5 stations around a circle with the 6th PAX (the black-eyed pea) in the center, each station was:

• Black-eyed Pea (and the timer for changing stations) = 25 LBCs (50 for the 5th round)
• Station 1 – AMRAP Burpees
• Station 2 – AMRAP Merkins (box cutters for rounds 3, 4, and 5)
• Station 3 – AMRAP Monkey-humpers
• Station 4 – AMRAP Invisible jump ropes (Freddy Mercurys for rounds 3,4, and 5)
• Station 5 – AMRAP Squat jumps

Once the Black-eyed Pea finishes the required LBCs he yells switch and everyone rotates with the Black-eyed Pea moving to Station 1 and Station 5 becoming the Black-eyed Pea.  Transition for rounds 1 and 2 were bear crawls.  Rounds 3 and 4 were lunges and Round 5 was crab-walk.

Double-Triple Check

2 3-man teams completed 6 rounds of the triple check.  Partner 1 grabbed a brick column and alternated rounds between BTTW, wall-planks and people’s chair.  Partner 2 AMRAP LBCs.  Partner 3 run in the rain around the bus loop.

5 MOM:

• APDs x 20 IC
• Dolly x20 IC
• Rosalita x20 IC
• American Hammers x10 IC
• LBCs x25 IC

COT, Name-a-rama, Number-rama and YHC took us out

The PAX worked hard this morning and got our fill of black-eyed peas, so hopefully that will bring good luck, health and prosperity to all of us in 2017… or maybe just soreness and tighter abs?  Either works.  Depending on LBC count during the triple-check, PAX members completed around 450 LBCs today – a good dent in the monthly challenge.

Great to have Tonka out to check out River Run.  Hope you become a regular on Monday mornings.  Also, great to have Shawshank out to put in some work and remind us how much we all miss those college Winter breaks.  Enjoy it Shawshank!

Way to work today men.  It was a pleasure to lead.

No more Gumbo (or black-eyed peas) for you!

This post Christmas morning, 4 brave RVA men ventured into the River Run AO to shake off the egg nog and cookies and take on the last Monday of 2016.  Here is how it went down.

CoP

• 20 X SSH
• 12 X Don Quixote
• 20 X Imperial Walkers
• 15 x Arm Circles
• 20 x Flutter Kicks
• 12 x Merkins

4 Stations Around Track

• Station 1 = 10 Pull Ups (This person triggers rotation)
• Station 2 = AMRAP WWII Sit Ups
• Station 3 = AMRAP Hanging Leg Lifts
• Station 4 = AMRAP Merkins

repeat until PAX performs each rotation 2 times

Mosey to the JR Football Field 

Swamp and Forth Relay 

Partner up

• Partner 1 = Run to opposite goal post and back
• Partner 2 = Perform Polar Bears then Lunges then Broad Jump Burpee
• Switch off until exercising partner reaches the goal post
• Rinse and repeat back to starting end

Conveyor Belt at JRHS Parking Lot

• Rotation 1 – Monkey Humpers 10 x IC for 4 rotation (BC to next parking lot space)
• Rotation 2 – 10 Merkins IC for 4 rotations w. BC to next station

Mosey back to parking lot for Native American Flutter Kicks on Poll 

Mary 

• Rosalitas X 20 IC
• Freddie Mercury x 15 IC
• Hello Dolly x 20 IC
• Merkin Ring of Fire w. Plank hold at the end

Numberama and Name O Rama

Announcements

• CSAUP event scheduled for 1/21 starting at Dogpile at 6AM for 20 Minute bootcamp, then mosey to Punisher for 20 minute bootcamp, then mosey to 45MoM for 20 minute bootcamp then mosey back to Dogpile to complete (expecting 3+ hours total)
• LBC Challenge coming in January

YHC took us out

NMM

YHC was pleasantly surprised to see Wilson and Honeymoon ready and waiting in a clown car after pulling up to the AO for this after Christmas rendezvous.  This eased my fears of possibly pursuing a lone wolf mission this morning, which was definitely not in the cards.  A minute or so later an unfamiliar Toyota Highlander pulled up to the RR parking lot under a shroud of mystery.  YHC was secretly excited as 4 was an ideal minimum number for what was planned, but there was an element uncertainty in trying to determine who the 4th person was.  YHC was happy to find out that this mystery vehicle belonged to none other than Sippy Cup who was staying with family in Midlothian for the holiday.

YHC hates to separate a PAX, but wanted to break into this morning with a little alone time by using the 4 station relay as a way to get started.  During this YHC was still reeling from the burp Ups and Jerkins from Spit’s Dogpile Q on Saturday and as such the pull ups were especially tough.

The Swamp and Forth Relay was a RR flattened version of Love Hill relays from dogpile.  The Swamp at James River may have been the coldest part of the morning as the leftover rain from Christmas Eve had left the football field pretty wet and added a chilling flavor to the polar bear crawls during the relay.

Note to RVA Pax…monkey humpers will crush you in high repetition.  A quick audible had to be called to shorten the number of IC monkey humpers from 15 to 10 after 1 rotation.  The switch to merkins in the 2nd round was also tough with bear crawls mixed in…(my shoulders were still pretty useless from Saturday’s BTWW Triple Check and from spending most of the last 48 hours putting things together (Lego’s are a workout for the body and mind)).

All in all not much mumble chatter during the workouts today, but a fair amount of discussion took place about the upcoming CSAUP on January 21 post COT.  This will definitely be a grueling and awesome event, and YHC is definitely excited and nervous to participate.

In closing and without question, the best way to start the last week of the year is with my F3 brethren.  Thanks for humbling me today and allowing me to lead.  It’s always an honor and a privilege.

See you all next time.

McRib

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!