Handshake said he was fart sacking this morning and there would be no takeover of the Alamo. My gut told me it was a cover story to fool the good men of the Alamo. Buffalo Bill even captured one of their scouts this morning “EF Hutton.” However, even after several rounds of interrogation we knew Hutton’s claims of visiting his girlfriend around the corner were true. No takeover today. Long live the Alamo. Warmorama: Mosey to top of modern home alley for: SSH, stretching, merkins, etc. Explained we would be doing: B.L.I.M.P.S. B – burpees 5xL – lunges 10x (kodiak…
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Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover. Mosey to ‘Murica blacktop for warmorama: SSH Deadman hang Ukrainian Soldiers LBCs Scorpion Stretch Merkins Stretch 30 seconds OYO The thang: TYAs Thanksgiving 11s: 11s on the field using the 10 big oak trees along Cary. Start with 10 squats on westside of field, run to first tree for 1 merkin, run back. Repeat, but keep adding merkins and dropping squats, moving to the next furthest tree. Finish with 10 merkins on east side of the field and return back. Indigenous person run: Mosey…
While the runners searched for the elusive all downhill route, 8 bootcampers were ready to put in some work! The following is a brief summary for your viewing pleasure. Run to the far end of the school, mixing in some Bernie, Butt Kicks and High KneesWarm Up: Arm Circles, Jazzercise, Alternating Shoulder Taps, Freddy Mercuries, West Virginia Prom Dates, Mario Jumps, Karaoke (x2), Broad Jumps Exercise One: Ab Tour – run around the school and to the track; stopping for 25 Heels to Heaven, 50 American Hammers, 75 LBC’s, 100 Flutter Kicks. Exercise Two: Starting at the back of the…
After a few weeks(where I did Spartan, plus last week was the convergence where it poured like anything), broga came back today. This morning was done in the parking lot(at 630am now, it’s still dark so need a spot in order to see what everyone is doing). After a little chat, time to get into the flow. Once we started to get below the waist area(you could hear some grunts and groans) things started to become a touch easier Finishing off the practice with pigeon, a little knee to elbow then a stretch cross legged reaching out. Once that was…
Wow! What an incredible showing by F3 RVA for the Love for Liv workout at The Alamo on this beautiful morning. Fall was in the air for 77 in total including Ms and 2.0s, 59 F3 Guys which included 5 FNGs. The 2nd F of F3 – Fellowship, shined bright as we lifted Yeehaw, Liv (his daughter who is battling illness) and the entire Schroepfer family up. Liv is truly a fighter and the PAX showed up strong today in support of her fight. Here is how it went down: Warm up mosey to the cul-de-sac with return to the…
With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:Mosey behind the school for Warm Up:SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies. Exercise One: Indigenous People Run: Wall Sit Edition. PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school. Exercise Two: Coupon CircuitRound 1: Runner goes around…
I have the thing…the week of races I like to take the Q one day during that week helps in the prep for that weekend(in this case both days). 4 more races(2 this weekend, 2 more in October) then the season for me will be over for 2023. A great group of 9 came out ready to see what I have in store(I wanted to use the area). If there were any woodland creatures checking us out, lets break it down: Statrting out with a WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Don Quixote, Copperhead Squats, Merkins, LBCs plus a little stretching).…
21 deep at Rock N Roll this morning, including a FNG! Post workout surveys indicate that a good time was had by all. Here is a brief summary for your viewing pleasure. Mosey to the parking lot for Warmarama:Side Straddle Hops, Bruce Lee Punches, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddies, Hand Release Merkins AND Karaoke, No Cheat Broad Jumps, Bernie Mummies, & Mario Jumps across the parking lot. To the side of the Dog Park for Exercise One: Team Murder Gorillas: One pair does murder gorillas to the shed and sprints back. They also have the honor of picking…
Today an even 12 came out for the “anti pickelball” workout. There should be a small warning: Mudslide’s workouts may cause pain, parts of the body to be sore and hurt for a while. Train at your own risk. There are days where I feel good, others not but each time come out and try the best no matter what(I would hate for you to leave and regret not giving it all effort). Here’s the breakdown: Started off with WARMARAMMA(SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Slow Merkins(3 seconds down), LBCs, a little pancake stretch) then time to take off for…
Yes…there’s another offering of Broga via F3(over at Rock and Roll on Saturdays but if a convergence or something else came up and we needed a small session, I can come through). A group of 4 came out, we hit the basketball courts and worked everything from head to toe. The humidity helped things out where the muscles, joints, etc were able to get warmed up a little quicker. The idea each time is to work the body to where as we train, it’s not getting hurt. In fact helping in to heal plus loosen and allow us to be…