The Bad Boys of Bon Air gathered in the gloom for the latest edition of the FORGE. The guy sleeping in his car would never be the same again………..Here is a brief summary for your viewing pleasure:Mosey to the lower circle for Warm Up:Ski Jumps, Imperial Walkers, Copper Head Squats, Mummy Kicks, Hand Release Merkins, Australian Snow Angels, LBC’s, Heels to Heaven.Exercise One: Merkin Wave PAX circle up and and hold plank. Start with one merkin and work our way around the circle. Build up to 7. Shout out to Meatball for introducing this one. Exercise Two: Indigenous Super Mario’sPAX…
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3 Compadres made their way to The Bermuda Triangle for another test of strength and endurance. It was a steamy morning, and we had coupons aplenty. We moseyed over to our coupon storage and grabbed a coupl cindies, then moseyed back to the grill next to the pavilion for a standard warmarama. State Farm, and Pool Boy really need to work on his counting past 12. For some reason, they gets lost after that point. Next over to the restroom building for some donkey kicks before we get to use our toys. Sets of 5, 10, 15, and 20. Next…
YHC plus a faithful two ripped up the jungle gym this morning for another addition of pull up strength. Headlamp are back in style and lit up the following down 11s with toe touches and dips reverse ladder pull-ups emom down from 6-7 reps. Then banded burnout. way to put in the work boys!!
29 HIM’s including 2 FNG’s showed up this morning to will their team to a championship in the first annual ultimate frisbee tournament. Here is what went down… Warmarama- quick F3 mission and warmup ( SSH, dead man hang , merkins and light stretching) and the teams were selected. First game was a shorter warmup game where the Foreskins prevailed over with some superior passing and long range caches on the back field. Meanwhile the team with an extra man decided to use them as a sub and prevailed with some short quick movement down the field. Second game- The…
15 grown boys got their week started off at The Alamo! WARMARAMA – Moseyed to the other side of the horseshoe. Circled up, gave the F3 Mission and got into it…SSH’s, Dead Man Hang, Arm Circles, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. The THANG – Moseyed across the street, down the hill, through the tunnel and popped out the other side. On the way to the first site, we jazzed up the jog by rotating 90 degrees at every tree along the way. This created a mix of running, side-shuffling and bernie-ing. COP 1: The PAX took…
The long awaited weekend arrived without much fanfare. Just a bunch of blokes and a single lass gathered early at a bustling Robious Landing Park, while YHC & Rosie pulled in just in time (after a prolonged morning of sign placing and water station setup) to hit the roads at 6am. This is what it looked like: 5K – https://footpathapp.com/routes/9d57a79b-880e-42f6-9fe9-c892bda944e7 10K – https://footpathapp.com/routes/3211d8e4-2799-40a4-b51b-e713c405e48a 1/2 – https://footpathapp.com/routes/f5c62f2e-2263-45ac-974a-b0c225455fb0 To make up for the new routes that reduced altitude gain, the Pax were asked to Bernie Sanders Twin Team and make it a proper CSAUP. Few felt obligated, so compliance was limited. SHAME! The weak link for the…
ONE pax looked left, right, and left again before crossing over the walking path to do a few minutes of Broga, solo-style. Temperatures remained a constant 70 and sunny. According to two bucks (6 point and 10 point, YHC guesses who watched YHC on the prior run), the following might have happened. Stretch. Stretch right. Stretch left. Chest stretch. Back Stretch. Leg Stretch. Other Leg Stretch. And, so forth. No shivasavan today. YHC didn’t want anyone calling 911 when they saw a sweaty, slightly overweight guy laying down in the parking lot, alone. YHC notes: If the PAX desire to…
YHC wanted to hold down Goyne Park this morning. And got a beatdown for it! A variation of Big Rigs previous brainstorms – the following Cindy mile was as brutal as it was fun. Strongly suggest trying for a morning wood in the future! laps are .20 miles Break/drop the Cindy – 10 mtn climbers 5 pull-ups after each lap Lap 1 – double farmers carry Lap 2 – rifle carry Lap 3 – single armed Cindy carry Lap 4 – bicep curl carry Lap 5 – farmers carry finished at 6:45 in time to welcome EF Hutton for a…
YHC + 3 did the early morning jungle gym dance. An excellent way to work on strength prior to a killer Westhoe guest Q by the infamous Fudd. Props to Pool Boy and Broadway for joining to get in the extra work. warmarama – arm circles, back stretch, chest opener Banded Work 5 sets assisted pull-ups or muscle ups EMOM 4 Pullups EMOM (negative hold on last rep) Plank/Shoulder taps during rest Jerkin/Dip Superset 1 dip/2 jerkins Ladder up to 5 dips and 10 jerkins burnout/Finisher Low Pullup Burnout (bottom 30% of range of motion) to failure, 3 sets Great…
Today YHC nearly proved Big Rig is a mortal! Read further for the thang that finally smoked him 🙂 Excellent morning at the jungle gym with three HIMs. Pool Boy opted for the 80s hits selection today, definitely makes me remember how ridiculous 80s music can be!. Was slightly disappointed I didn’t see any of the park walkers we’ve been trying to headlock into F3, but alas they will show soon! Even so, three stallions put in the work on what was an absolute toaster of a Q. Warmarama Running warmups F3 Creedo/Mission/etc… Football warm-ups Mankillers, IW, Uks The thang …