3 Gloom Walkers came out to the jungle gym at Ecoff Elementary for the weekly Pull-up and Dip Session. We even had an FNG come out!!
Pool Boy is nursing a back/arm injury but that wasn’t going to stop him. He led us in a killer arm circle and taint tickler circuit.
YHC led the trio in some EMOM Pull-ups and Dips, rotating after 3 sets of each. Pool Boy modified to Jerkins.
Great to have FNG Rob out in the gloom with us for the first time. His F3 name to come in a Backblast later on.
What a solid turn out for the Alamo 2 year! 26 HIMs including 4 FNGs!
Opened with the F3 mission statement and we were off. DMH, SSH, Ukrainian Soldiers, Jazzercise merkins, and a few wife stretches. Cookie, 3 Doors Down and Warby shared the Q, since we were all FNGs 2 years ago.
COP 1 Warby: The Old Hundred. 100, LBCs, 90 SSH, 80 double count toe taps, 70 shoulder taps, 60 monkey humpers, 50 merkins, 40 Lt. Dans, 30 plank jacks, 20 jump squats, 10 WW2s. In between sets, we ran the length of the parking lot.
COP 2 Cookie: 11s consisting of jump squats and burpees. Two bonus burpees at the tail end of COP
COP 3 # Doors Down: Triple check. LBCs and WW2s while the runner side shuffled to the hill and Bernie up the hill, jog back down.
Time called after a 15 second plank. Count, Names, PR, Announcements and the ever so fun naming of the FNGs!!! Wildcat took us out in COT.
Please welcome Billy Bean, Toby, Festivius, and Matlock!!!!!
This has been an incredible 2 year journey and a life changing one as well! You all are motivators and an inspiration. F3 has changed and shaped lives for the better and I couldn’t be more thankful for each one of you. Always an honor to lead you gents!
A great cover done by Metallica(originally done by King Diamond) I stated that I had something planned in that sense boy I did. 15 came out on a Saturday spring morning(surprised to see a few that normally do not venture to Rockwood) led by yours truly came and brought it and then some. Ready….let’s go
WARMARAMMA(SSHs, Jazzercise(Nancy was there), Helicopters, Imperial Walkers, Zombie kicks, Merkins, Alabama Prom Dates was the start then mosey over to the lot near the dog park for a 4 corner non ladies of the night style(plank jacks, jump squats, mountain climbers, SSHs). After that to the concession area for a triple check(tricep dips, donkey kicks, run down the steps, back up the hill). Then over to the big baseball field for a mix of 2 parts: 1st animal movements bear crawl, inchworm, crab walks. Turn over to the right field line with murder bunnies, Mario jumps, lunges.
it’s not a Mudslide workout without a Dora (100 Carolina Dry Docks, 200 squats, 300 double count toe taps). Still cooking and with lots of time left, over to the playground area mini Dora 10 pullups each, 20’scrunchie frogs/dying cockroaches 30 double count flutters. Time to head back to where we started. 15 minutes left, true evil emerges: Ultimate Evil Merkins(1 round follow it: Merkins to each shoulder, to each knee, to each foot, Merkins reach back to each ankle or calf, Merkin to Mike Tyson walk hands back to squat, then a descending 11-1 of side kicks thru from plank position. After that, I believe I had everyone cooked and done. Time was up, names, announcements and prayer led by YHC to close it out
Hope everyone enjoyed the Chili cookout with fart and burp fest over at L Woods today. A perfect day for it. It’s interesting I had a chat with Ponch over at Mugshot and I will agree there’s a calmness with the mayhem and insanity when I am training. I can’t explain it, but I enjoy it, trust me if I was in position to come out at least one more morning I would no doubt. Right now, it’s Friday and Saturday morning yet will I be working at Amazon for a long time(No). I will eventually move on I needed a break from the corporate world a job where it become one that I was done with I should have left a few years earlier. I am sure am opportunity will present itself where everything I want and need allows me to be there. I will be out at Qs over the next few weeks(leading at Satan’s Hill Friday). I have Monument Ave 10k 4/12, Riverrock 10k trail run in May, October Spartan at Massanutten plus whatever else I want to do. Enjoyed it today guys, see you next time(hopefully no more 5 straight overnights)
I thought I would be solo on a run this morning getting a little training in prior to running Monument Ave in 3 weeks. Chaplain came out so we decided a warm up run to catch up a little was on the menu. He was telling things about happenings within the government you have to shake your head and go WTF. It’s insanity my teenager has more sense than those in charge right now. Finished up 2.2 miles in 20 minutes a good start to the morning.
Stay tuned I had the Q at Rock and Roll so look out for the highlights(I said I had something evil and demonic I did not lie)
There were no losers today at the FORGE………only winners. Whatever obstacles were placed in front of the PAX – they were able to overcome. Here is a brief summary for your viewing pleasure:
Mosey to the lower circle for warm-ups: Jazzercise, Ukranian Soldiers, Helicopers, Suzanne Somers, Hand Release Merkins, Freddy Mercuries, Heals to Heaven, plus Marion Jumps, Karoake, Mummy Bernies, Butt Kicks
Exercise One: Jog to first light pole, sprint to the next. Repeat until we reach the ramp.
Exercise Two: The Great Wall: All PAX scale the retaining wall near the track. Was looking for Belay!
Exercise Three: Lt. Colonel Dan’s: 6 Lunge Walks, 10 squats, repeat. Made our way to the end of the parking lot. All PAX were promoted to Vice Admiral.
Exercise Four: Triple Check with Dips, Double Tap Hand Release Merkins, run around parking lot
Exercise Five: Tooth Fairies up the stairs next to the school
Back towards the flag for Exercise 6: Victory Hill – sprint up hill, jog down until time was called.
Numbers (10), Names, Announcements, Prayer Requests
YHC took us out
Final Thoughts: As usual – amazing effort by all this morning! It was good seeing Fiona and Garbage Plate. The wall climb is definitely in the CSAUP category and, maybe a bit dangerous?? Snuff and I were discussing hitting up the larger section closer to the football field……………..But we all survived and a good time was had by all. Thanks for letting me lead
SYITG
2 Swift Freaks descended upon the track at Swift Creek Middle School for the weekly speed work session.
The day’s workout was a little different in that we would go hard (about 8 minute pace) for 1k (2.5 laps) then get some more intentional recovery with about 90 seconds of walking. We repeated this 5 times. This was sandwiched between 1 mile neighborhood runs at an easy pace. I would say conversational, but I have yet to find a pace that is not conversational for Boberry.
Always great to catch with Broberry!
6 HIMs got out there and got after it today. It was a chilly morning and none of us had coffee, so Fandango and Warby set a good pace out the gates as we left the stop sign and made our way to Alamo. Looped around by McGruff’s house and crossed over to pay our respects to the gas station.
Worked our way through the rolling hills by the reservoir and looped around back to the start. 3.5 miles in total.
Conversations varied. Flyboy, a new member of the Pax, joined us with a backpack of various trinkets that included Magic The Gathering (MTG for you cool kids) cards and that got us on a tangent of Pokemon and baseball cards. We reminisced on some good workouts we’ve had of late, and we tackled the very important issue of using another man’s emoji without his consent.
good to get after it today!
HOT POTATO. I started with a mosey to the lower parking lot to get the blood flowing. I made sure everyone knew i didn’t know what I was doing. The WARMARAMA consisted of SSH, merkins, imperial walkers, lbc’s and maybe something else. Big Rig was looking for legs so I have him some pole dancers followed up with some double clutch stiletto squats. As we hobbled back to the flag I finally figured out what we were doing next. Toys included 30lb kettle bell for plank pull throughs, jump rope, and ww3 with the 20lbslam ball. This turned into a triple set with a emom timer. I tossed the potato to BigRig where with did a step down of 20 reps and various weight for curls. Curls for days talk about a gun show. Speaking of potatoes, I was mashed after a ab ring of fire. We started with a usual freddy mercury and Broadway called flutter kicks. No big deal right false 20 count then stop at 6 inches, up to 18″, then get together and spread. None the less Broadway showed us we weren’t ready. All around great workout with I’m sure a few things missing in this story.
2 Ecoff Lions skipped the fartsack and came out to claim their crowns by getting in some extra credit.
Did the usual warmup and stretching, followed by hollow rocks, pull ups, jerkins, and dips.
Always great to catch up with Pool Boy, especially outside of work and in the gloom.
14 men gathered this morning to celebrate L Woods’ 37th birthday and March madness with dragon walks, free throws and lots and lots of suicides.
Warmerama: side straddle hops, don quixotes, imperial walkers, cherry pickers, lbcs, Alabama prom dates
COP 1: basketball court. Pax moved around half court doing three burpees at each corner. First leg of half court- dragon walk (peter parker with merkin in between) second leg bernie sanders, third leg bear crawl, fourth leg sprint.
COP 2: Pax lined up in straight line at base line, with each Pax doing a free throw. If pax missed- suicides. If Pax made it- called out exercise of choice.
COP 3: Pavilion: Start at pavilion with 7 burpees, 7 merkins, 7 world war 2s, run to end of field and back, decrease to 6,5, 4… etc.
Announcements: CSAUP May 2nd- Century Class; Chili Cook Off March 22
Prayer requests: Machismo looking for a new employee
Thank you all for coming to celebrate my birthday!