3 Ruckers, including a distinguished guest from F3 Smokies, hit the streets of Bon Air/South Richmond for some early morning fun. I had originally planned to cross Huguenot Road and head towards my house……….but with Rep Sleepy in town, called an audible and made our way to Laurus Park. Sable took the lead as I had no clue where the trails come out – and he is an effective spider web clearer. We ended up doing a mixture of trails and the neighborhoods surrounding the park. At the halfway point, we stopped for some ruck exercises including curls, overhead presses,…
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13 HIMs came out to shake off summer and immediately noticed a few cinder blocks lined up nicely to greet them. YHC thoughts invoked Full Metal Jacket…this block is mine, there are many like it, but this one is mine…turns out that when there are many like it, you don’t know which one is yours, so you just pick up whatever one you arrive at. Didn’t matter, we had work to do. Quick mosey to the end of the cul-de-sac and back with a warmup brew of SSH, Deadman hangs, cherry pickers aka crabgrass grabbers, Ukrainian Soldiers, Imperial Walkers, hand…
It was looking like it was just going to be House Party and myself until just a few minutes before post time, when Choo Choo and Beaver rolled in. Then with a minute to spare, an FNG pulls in! We start to mosey to the basketball court and what looks like another FNG comes in! The Q-drenaline was real! So with 6 Ultimate Fighters, we made our way to the basketball court. Mosey to the basketball court Standard warmarama with F3 Mission, Credo, and 5 core principles Wall work 3 roundsHoe downs Heel touchers Donkey kicks NASCAR A Shaw-shank Special.…
Yes this morning unlike last week when I arrived, the gates were open and the people were starting to get their Saturday walks in. YHC arrived, a few minutes later Chaplain arrived so just the 2 of us. We took off, 3 laps around the park the first mile at a good pace, then we cranked it up hitting an 8:35/mile as we finished the final lap, over to the woods for a bodyweight 300 routine. 10 pull ups, 20 steps up(if you can do them on the bench in the woods, the parking lot ones no problem), 30 scrunchie…
The Pickle Ball haters were out in full force at Rock N Roll, including an FNG! The following is a brief summary for your viewing pleasure:Mosey to the basketball court for Warm-Up:Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Copperhead Squats, Suzanne Somers, Freddy Mercuries, Alabama Prom Dates, Hand Release Merkins, Open the Gate’s, Walking Ukranian Soldiers, Reverse Mummy Kicks, Lt. Dan’s. Exercise One: 4 Corners, all Merkins 10 Chuck Norris 10 Chuck Norris, 20 Hand release10 Chuck Norris, 20 Hand release, 30 Wide Grip 10 Chuck Norris, 20 Hand release, 30 Wide Grip, 40 Carolina Dry Docks Lunge in between each…
3 Over Achievers skipped the snooze button and made the best of 5am at Goyne Park for a nice stroll to Downtown Chester. Last time Boberry and I ran here, he called out on my Run Q planning. So instead of winging it as usual, I mapped out a nice run with an extra little treat. We took Ecoff to Iron Bridge and made a left to Thomas Dale High School. Made our way behind the school to the football stadium, and the SWEET track. I could hardly hear my footsteps on their cushy track surface. We did 2 laps…
House Party and Big Rig did a 2+ mile ruck in the neighborhood around Goyne Park. Lots of chatter on multiple topics, and we checked out the local real estate. Rucking is great active recovery. Maybe not so much with a cinder block the whole way.
Doozy to the rescue, “Let’s run the bowl” – then he took off, never to be seen again. I think he put in 28 miles that day. The rest of us struggled down Mt Midlo, across the Grove, up Sonabitch, then reversed it back to Midlo Middle. We added a dealers choice to the end of the run and everyone finished with 4 to 5 1/2 miles.
Blame the Russians! Some how, I signed up to Q, but the Q sheet appeared open for the Forge, so Snuff signed up ready to rock! Anyway, Snuff kicked it over to me at 5:29:59. No problem. Let’s go. Warmorama by flagpoles: Provided F3 mission statement, core principles, and disclaimer. Exercises were: SSH/Deadman hangs/CHs/Ukranians soldiers/DQ/merkins/LBCs/APDs/flutters/ and Rosco’s Mom stretches (my fav!) COP 1: 11s using the amphitheater stairs. 1 squat to start. Box jump or lunge up. 10 erkins at top. Continue on 2/9,3/8……10/1. Al Gore for six. 20 second count. COP 2: Mosey to the field gate. Locked. Mosey…
4 HIM’s decided to push themselves this morning and arrived at Swift Creek Middle for an early morning workout. Much to their surprise they arrived to find the Ghost flag. YHC had a plan in store to bring back the ghost flag when it was least expected and I couldn’t think of a better time than 4:30 am at the graveyard. Big Rig had a great plan in place but was a pro and turned the Q over to YHC. Here is what went down… Grab a cindy and head to the track… Warmarama- SSH, Dead man hang, Imperial walkers,…