Pool Boy and YHC, decided to hell with pull ups and Dips. Today, we’re going hard. For Extra Credit, we each did 200 Thrusters, 200 Burpees, then murder bunnied our way 150 yards uphill, back to the flag, just in time for the Bermuda Triangle Beatdown!
Actually, we did our normal Pull-ups and Dips, with some Decline Merkins, and Jerkins.
Happy April Fools Day
4 Bermuda Boys came out for what turned out to be one of the tougher Bermuda Triangle Beatdowns, in awhile. YHC’S Garmin agreed, with an average heart rate in the 150s!(that’s high for a bootcamp!)
YHC started off the hot potato with a mosey to the basketball court for the standard warmarama, then a leg circuit.
12 lunges with one leg into 12 jumping lunges same leg, repeat other leg
Run to other side of the court and back
Repeato
12 squats, widen stance 12 squats, then 12 jump squats wide stance
Run to the other side of the court and back
Repeato
Over to the wall
Wall drives x20 double count
Mountain Climbers x20 double count
repeato
Back to the basketball court
Lateral Lunges x20 double count
Lateral shuffles between the lines on the key x20
That’s it for legs today boys!
Broadway says “Not so fast, my friend”
He took us for a military style Run around the school, after a solid mile, we stopped at the bleachers at the football field for some incline merkins. Then moseyed over to the lower parking lot for some parking lot chasers.
Then mosey up to the main lot.
Start at 15 merkins, then 14 WW2s, declining and alternating down to 1, finishing with 10 of each.
Pool Boy closed us out with his signature Taint tickling.
Names, and Numbers. Broadway took us out.
This was a good one, hopefully it will prepare us for whatever State Farm has in store for us next Tuesday at the same time, same place!
17 grown-boys started thir week off STRONG and ran around the parking lot today at The Alamo. Here’s what went down…
WARAMARAMA – Took the PAX on a field trip through the tunnel of love and ran back to the parking lot. Stretched out, gave the mission and got into it.
COP #1 – 4 Corners: SUPERsized (covered a lot of ground) and LOTN-style.
COP #2 – Partner excercises on the Tennis Court
COP #3 – Attempted to go on an Indigenous-People’s run but YHC could feel that the PAX needed a breather so we slowed things down with a Ring of Fire.
ANNOUNCEMENTS
PRAYERS/WINS
The DLC was back in action at the latest edition of Rock N Roll. We had an enthusiast PAX of 10 engaging in some questionable exercises. Here is a brief summary for your viewing pleasure:
To the small basketball court for Warm Up: Copperhead Squats, Jazzercise, Apple Bottom Poppers, Heels to Heaven, Freddy Mercuries, Alabama Prom Dates, Shoulder Taps, Hand Release Merkins, Mario Jumps, Mummy Bernies, Karoake, No Cheat Broad Jumps, Lunge Walks, Side Lunges.
Exercise One: Indigenous People’s Moroccan Night Clubs: Everyone runs doing Moroccan Night Clubs. Man in the back does one burpee, then sprints to the front. Made our way to the baseball field.
*50 Grow Ruck Sit Ups
Exercise Two: Primate Crossing
Round One: Murder Gorillas x 6, Gorilla Humpers x 10. Repeat until you make it across the field.
Round Two: Flying Monkey Humpers.
*50 incline LBC’s on the hill
Exercise Three: Indigenous People’s Mario Jumps. Line does Mario Jumps: man in the back does one burpee, then sprints to the front. Made our way to the back parking lot.
Exercise 4: Assorted Partner Exercises. Team up and complete the following:
Broadway Dips, BooYah Merkins, Human Incline Merkins, Booyah Burpees, Partner Carry, Partner Boxing Cockroaches, Partner Leg Tosses, BooYah WWII’s, Partner Crab Walks, Partner Hand Release Merkins, Partner Assisted One Legged Squats. Grand Finale with a Team Monkey Humper Line!
Enjoyed teaming with Mudslide on these!
Exercise 5: Indigenous People’s Bernie Sanders. Man in the back does 1 burpee, then sprints to the front Made our way back to the small basketball court.
Exercise 6: Suicide with 5 Douple Tap HR Merkins each time you reach the baseline.
Finished things off with a couple minutes of Ab exercises
Numbers (10), Names, Announcements, Prayer Requests
YHC took us out
Final Thoughts: It was a great morning with ideal weather and a PAX that was up for anything. Not really sure if these particular exercises were great for recruiting, but it did not stop us from trying. Big Rig in particular, was reaching out to many individuals exercising in the park. Hopefully none saw the team Monkey Humpers. Thanks for letting me lead fellas – enjoyed it!
This morning, Big Rig was out training for his upcoming marathon. We met over at Rockwood, ventured out along the outside of the park for a 5 lap run. After the first lap, Chaplain joined us as we put in the final 4 laps. Total for the run was 3.7 miles averaging a little over 9 minutes a mile.
2 weeks….Big Rig will be in Roanoke for the marathon, I will be amongst the insanity at Monument Ave. All 3 of us finished, rest a little to get ready for a Chaplain Dark Lord workout
A nice morning to venture out and get in a good Mudslide Friday workout in order to get your weekend started. A group of 9(including one FNG) came out to Satan’s Hill to see what did I have in store. I brought out an old friend that hasn’t been seen in a while and I knew it can be worked in. Here’s the breakdown….
A good WARMARAMMA(SSHs, Helicopters, Dead Man Hangs, Elephant twists, Imperial Walkers, Zombie Kicks, Merkins, LBCs, a little stretching then to the first part: Build a Beast with a buy-in. Using either a cindy(I was the only one with a kettlebell), performed various exercises like swings, curls with press, kickstand lunges, rows, etc with beast exercises Diamond merkins, jump squats, inchworms, murder bunnies, etc.
After that…walk down to the end of the lot near the coupins for a circle of pain: one person calls an exercise while they run up, do 8 sledgehammer slams(I have one which allows to be uses anywhere). Run back the next person goes. I think Wildcat called the hardest thing with block burpees(can you do a block burpee with a kettlebell, yes you can).
As we were getting near the end, a couple of body weight Turkish get-ups then did a good little broga. TSG(who went rucking) was back in time to stretch yet he passed, the rest of us doing a little flow and warrior work. Time was up numbers, names, announcements(see Slack for everything upcoming weather is getting warmer so look out), prayer led by YHC to close it out.
Welcome Justin(Pocket Rocket) to the group. He did real good, no merlot the name has a couple of meanings yet via Heist it’s when you get pocket Aces in Texas No Limit. I am rewatching Limitless with Chris Hemsworth learning and emphasizing to do different things to train body and mind. I am enjoying F3 more I realize that the gym(no need for one). I am hoping that in the future more spots open up plus the park near my home has equipment that will allow me to train and challenge things.So I will be busy here, Monument Ave 10k in a couple of weeks, Riverrock in May(will do,a 10k trail run), late October Spartan weekend and my first half marathon with Richmond. Looking forward to it all, enjoy your weekend and have fun
Six mates climbed aboard the H.S.S. NTB for a voyage around the Bon Air seas. One PAX was almost lost overboard when his foot caught the edge of the curb and was sent to the pavement. Our man was pulled back aboard unharmed but not before changing his name to Tripper since the rhyming was just too good. We all returned safely to the shores of Einstein bagel where we dug in to Rule 1 of Jordan Peterson’s 12. Scram asked us all to rate ourselves from 1-10 though the scale was never truly defined. Hotness? Likelihood to go bankrupt? Some may never know…
A standard Wednesday run turned into 4 SOJ HC’s and 1 Soft Commit for the F3RVA Century on May 2nd-3rd.
The route took us through Walton Park, The Grove, and eventually back up Mt Midlo. We had a set of 4-milers and Three (almost) 5-milers.
Prayers for BoBerry’s B.I.L., Will, and the pax on IR.
Out.
3 Bermuda Blockheads met at Goyne Park for the latest edition of The Bermuda Triangle. Pool Boy and YHC were able EH another one of our coworkers to our friendly beatdown.
We started with a mosey lap around the parking lot, then over to the yoga mat for the warmarama, disclaimer, Core Principles, Credo, and Mission.
Then back to the flag where a collection of Cindies were waiting for us.
Triple check
Farmer’s carry to the picnic pavilion, then run back while other PAX perform
Double Clutch Goblet Squats
Cindy Curls
Mosey to pole alley for a 100 rep Ab Circuit
20 reps each
Butt Surfers double count
Polesmokers
Oblique LBCs each side
LBCs
Leg circuit
Bulgarian Split Squats x10 each leg
Pole dancers x20
Jump Squats x25
Then as if we haven’t done enough abs, back over to the yoga mat
Ab Ring of Fire
Penguins, Mountain Climbers, Flutter kicks, Alabama Prom Dates, and a few others
Time, names numbers.
Welcome to Rip Torn! He aggravated a back injury somewhere along the way, but pushed through and is talking about coming back next week.
Prayers for healing 🙏
A dashing dozen gathered on the courts of NoToll for a circuit-style NTB beatdown. Last Call was even spotted engaging in a little bit of pre-beatdown Broga. Spring is in the air.
Following warmarama we split up into pairs for a pre-arranged circuit workout. Over the remaining 36 minutes we conquered the following feats:
6min per station. One partner works while the other runs across the parking lot to the gazebo and back.
Announcements
Prayer Requests