A great hard working group of 10 came out temps were nice and cold yet once we were rolling, it didn’t matter one bit. After a quick warm-up(SSHs, Don Quixote’s, Helicopters, Imperial Walkers, Cherry Pickers, Copperhead squats), time to get down to the main part:
First part: consisting of KB/Cindy swings, merkins, squats and LBCs(50-40-30-20-10)
Second part: Jerkins/Lawnmower pulls or Rows with bands and burpees(start at 10 each, work the day down to 1)
Final part: run halfway up hill to weights(perform an exercise, then sprint to the top) rounds were 10 swings, 20 curls, 30 skull crushers
Back to the flag for numbers,call-outs and prayer lead by YHC to finish out
See Slack for all upcoming events: the next big one(12 Days of Xmas with Rosie 12/19). 45 intense minutes and singing to such “sweet” sounds. I have the Q again tomorrow at Rock and Roll, you want to get challenged, intense 1 hour pushing hard come on out. Time to go back to sleep for a while so I will see you then
6 PAX and one enigmatic container gathered at the F.O.R.G.E for another winter classic. The sounds of Last Call’s 1998 backpacking trip to Germany filled the air. The following is a brief summary for your viewing pleasure.
Mosey to the elementary school for Warm Up: SSH’s, Bruce Lee Punches, Apple Bottom Poppers, Ukranian Soldiers, Hand Release Merkins, Alabama Prom Dates, Lunge Walk, Mummy Kicks.
Mosey to lower parking for Exercise One: Mystery Box One man draws an exercise from the box, then totes the medicine ball to the top of the hill and back. PAX perform that exercise for the duration.
Off the top my head:
Hand Release Merkins, Dips, Pickle Pounders (elbow plank), Shurpees, Bear Crawl, Crab Walk, Appalachian Lunge Walk, WWII’s, Freddy Mercuries, Incline Merkins, Walking Arm Circles, Mountain Climbers, V-Ups, Jump Squats, May have missed a few
Mosey back to flag for one minute of Monkey Humpers
Numbers/Names/Announcements/Prayer Requests
Last Call took us out.
Final Thoughts: Mystery Box was definitely dishing out some punishment this morning. Couple of back to back to back upper body was tough. Great job by the PAX pushing through. Special shout out to Buggy who posted for the second time! Fiona appeared to crack the code on how to run with the medicine bell. Well done.
A nice turnout this morning(17 in all including DTH with a double hitting Dogpile earlier for the Magnum PI) weather as we kept going, was warming up. After a WARMARAMMA(SSHs, Helicopters, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins and LBCs) it was time to venture to the first spot(now my portion of the Q was a complete audible, I had something totally different in mind yet due to the number that came out, made a change)
Part 1: 4 corner prostitute style: 10 HRMs, 20 Jump Squats, 30 2-count flutters, and 40 Monkey Humpers(help those who were still finishing up once we finished ours). After that a little combo bernie and mosey to the next spot(where DTH also joined up).
Part 2: triple check: triceps dips, step-ups and side shuffles down and back. When that was completed, it was time to switch it to Big Rig for his next part(a little 1/4-1/2 mile run to his first spot)
Big Rig’s part 1: Partner broad jumps and crab crawls(partner 1 broad jump up the grass hill to the sign, meet up with partner, start where they last were).
Part 2: More Broad jumps(this time with a run to the end and back). With the incline going up near the end, it makes it harder.
Part 3: Man killers(start at 10 4 different SSHs then descend to 1) not only a mental killer but a true calf killer. After that Big Rig turned it over to State Farm for a 10 minute finale
Tricep dips to start, then over to the courts. A final 3 round body bag builders(10-5-3) with ab exercises thrown in. A little stroll back to the flag then time was called.
Numbers, Names and prayer lead by YHC to close out the session
12/19: the 12 days of Rosie XMAS(starts 530, end 615 so it’s short and right to it). Check Slack for all important items. DTH said the new shirts should be in after the new year so those who ordered will get them. Have a good weekend, see you next time
Ten men answered the call to get after it this morning at Satan’s Hill despite the pitch black parking lot. Thankfully several of the PAX brought headlamps and we enjoyed a great view of the stars.
Here’s what went down:
Mosey — Sultree Dr to Farnham Ln to Willowmore Trail and back to Clubhouse
Warning…today’s workout maybe harmful to those who don’t want to feel pain all over, viewer discretion is advised. Today we had a return after a little time away(Shaw-shank) the new papa came out for a morning workout lead by yours truly(after a shift at Amazon ending a few hours earlier). 4 brave souls weathered the cold decided lets see what I had in store today. I came ready
After a warm-up(SSHs, Helicopters, Don Quixotes, imperial Walkers, Ukrainian Soldiers) it was time to get down to business. The first part(4 exercises: KB/Cindy swings, Merkins, Squats, and LBCs) in rounds of 50-40-30-20-10 after each round a run around the parking lot. A certain person’s’ hips would have been thrashed if they came to do this .
After the final round, over to the play area for an ascending ladder of 2 exercises(pull-ups and burpees) start at 1 each work your way up to 10(near the end Shank and I switched to jerkins get the back work in)
Last part a triple check: skull crushers with the kettlebell, curls with the cindi, bernie back to the other side of the lot then forward. The last round switched over to upright rows. A little stretching out at the end, numbers and prayer lead by YHC to close it out
2 things: tacky light run this Saturday(see Slack) and the 12 days of Xmas lead by Rosie on the 19th over at No Toll
Prayers out to Big Rig’s mom and especially those this time of the year struggling or having rough days(I know that feeling). Come out to one workout during the week, just one you will feel better. Have a good one see you next time
With Yeehaw on the mend an audible was called and YHC stepped in to take the Q this morning. 10 beasts showed up to push themselves hard this morning. here is how it went down…
Mosey to the cul de sac and back to parking lot for some warmarama- SSH, Helicopters, Imperial walkers, dead man hang, LBC, Flutter kicks
mosey over to the other side of the parking lot for some parking lot workout. starting with first parking spot 5 merkins, 10 squats, 15 LBCs then run to the dumpster and back to the spot right before the starting spot then repeat until down the parking spots . approx 10 spots
circle up for some wave style exercises. starting with YHC we started with 10 jump squats when I hit my 5th the next person started and continued their 10 and repeated around the circle. when complete we moved on to a circle of each of the following – mountain climbers, merkins, burpees, flutter kicks
headed over to the tennis courts for some partner work- 25 SSH then bear crawl to center of court and 10 booyah merkins bernie back to the start then repeat for freddie mercury and WWII
Time Called
Announcements- tacky light run, 12 days of Christmas ( signup for secret santa)
prayer requests- swoops friend friend home recovering from paragliding accident. keeping all families in our prayers for the holiday season
Always great to lead this pack who pushes it every day. Iron Sharpens Iron.
Well….the weather was humid to say the least(a nice day for December to go out and get in a great morning workout). A group of 11 brave souls(1 FNG) ventured to see what I had to offer this morning and I did not disappoint. After a little WARMARAMMA(SSHs, Don Quixotes, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCs) we took a longer than usual mosey(I am sure others were going wait, what’s he doing). We hit a spot I have been wanting to try for a while, down the trail there’s a mini-hill so to start out: 3 rounds of uphill sprints with 10 merkins, jump squats, and WW2.
Next up: to one of my usual spots: partner up 25 hanging reverse ab crunches, 50 2-count Mountain climbers, 75 SSH(partner runs to the gate and back). A little mosey walk and run then onto the next part(the toughest one)
5 rounds: 20 V-ups, 20 Merkins, a little run around the speed bumps and back, then 20 squats(yes 5 rounds) that’s a tough one just the V-ups alone is hard but add the rest plus run takes it up a few notches.
Over to the concession stand wall for 2 1 minute rounds of Wall-sits(people’s chair) then the lot nearby for a 4 corner plank jacks with 1 merkin of a different kind(10-20-30-40 plank jacks, 1 regular, army ranger, navy seal and 10 count burpee)
Final part back at the starting point: 11s this time with murder bunnies and wide leg mountain climbers(I think we got to 3-4 then time was up) Count-outs, Names(welcome Chris(Bono) to the group) prayer lead by YHC to close out the session
Check Slack for future events(the Tacky lights run next week, 12 days of Rosie Xmas on the 19th). yes I do have a lot of Q upcoming this month: not for a set number but each one I am trying different things, adding something new to see how they work. My next one Tuesday at Bermuda already thinking of a couple of things that I want to try
5 men gathered at Bettie Weaver Elementary for the latest round of Twin Team. Senor Frog mentioned Twin Team hill; thus guaranteeing that we would be heading in that direction. A brief summary for your viewing pleasure……………..
Mosey to basketball court for Warm-Ups – snuck up on the dude with the German Shepherd.
LBC’s, Freddy Mercuries, Heels to Heaven, Hand Release Merkins AND Ukranian Soldiers, Hillbillies, Karaoke, Lunge Walks, Forward Straddle Hops, Mummy Bernies all across the court.
To the side of the school for Exercise One:
Indigenous Peoples Curb Walk: Man in the back does 10 incline merkins then runs to the front. We went out and back on the large island.
To Twin Team Hill for Exercise Two:
On the Way up: WWII Sit ups at each mailbox. Start with 5 and add 5 at each stop. Way Down: same pattern but Jump Squats.
Exercise Three: Time Filler 200 Monkey Humpers, 100 side LBC’s, 50 Merkins
Back to the Flag
10 SHurpees (SSH/burpee combo) 100 meter sprint
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Great effort by the PAX this morning and excellent mumblechatter! Good seeing Meatball at TT for the first time – I had mentioned earlier in the week that we wouldn’t be doing much running – My bad. Some awesome SOJ and F3RVA events coming up – make sure to check Slack for details.
It was a little bit on the chilly side this morning(a nice 24 degrees over at Timberwolf, yet 4 brave souls came out to test their will with another one of my workouts. The goal for today: keep us constantly moving burn calories and stay warm(I think i managed that quite well). A little WARMARAMMA to start(SSHs, Imperial walkers, Ukrainian Soldiers, Copperhead Squats, Cherry Pickers, Merkins and LBCs) thentime to get going
First part: the light poles in the back parking lot(start with an exercise, adding each one then at the turn reverse things): here’s the list(5 Wide Merkins, 10 Jump Squats, 15 2 count flutters, 20 ball dippers, 25 calf raises), then reversing the way taking an exercise each light pole off
2nd part: Lindseys with the 2 exercises being shoulder taps then run across the lot for 2 count toe taps
3rd round: triple check(tricep dips, step-ups af nd run to the far light pole and back)
4th: some hill running(6 rounds the odd numbers were regular, the even numbers bernie up the hill)
5th: triple check(people’s chair, pole smokers and a short circle run) after that back to the flag for a final stretch then time was up
Numbers, Call-outs and prayer by YHC to end the session
I am sure a lot went tot the DTH birthday Q over at the Forge this morning(Mount Chaplain is no doubt a tough one to climb). Check Slack for upcoming events(the 12 days of Rosie Xmas coming up on the 19th) plus the contest is on where the spot with the greatest increase will host the NYD convergence. I believe I have the Q Saturday at Rock and Roll(I have a good amount coming up this month). How is Amazon….so far pretty good I average 5-6 miles a night with moving around so I stay busy. The main thing it’s nice to see people each night(fact each day, it helps). Have a good one see you Saturday
10 Forge regulars + 3 DTH raw recruits gathered in the frigid pre-dawn gloom of DTH’s 41st Birthday to catch a ride on the pain train, and have a damn fun time doing it! Some anticipated a canoe hiding behind every light pole, but there was something better in store…
WARMERAMA:
Mosey around to a lower lot and circle up
Welcome & Disclaimer
Variable IC Reps to get the muscles warm top to bottom …8-count Opus reps did the trick toward the end
The THANG:
Mosey on down to the end of South Coleman Lane to the culdesac, stopping twice to stretch then sprint a distance
Pair up and select a CABER (heavy oak limb), all lined up ready and waiting, to the PAX’s great chagrin. Step onto the perfectly indestructible turf field and line up along the end zone.
#1 – Caber Squat Flips – P1 squats to lift and flip caber end over end down field while P2 runs to end and back to switch
#2 – Caber Kicks (PLT’s) & Curls – x25 PLT’s each while stand partner curls caber
#3 – Murder Cabers – P1 drag/hops the caber down the field while P2 runs to end and back to switch
#4 – Posthole Diggers – completed in place by P1 while P2 runs length of field and back to switch
INTERMISSION
Plank up in a tight circle
Down to 6”
FLORENCE recites to F3 Mission
back up, hold, back down
SNUFF recites the Core Principles
YHC adds some You VS You wisdom
Recover
#5 – P1 Caber Twists while P2 x25 WWII, switch
#6 – Bernie Caber Drags – partners alternate length of field AND back
#6 – Burpee Caber Jumpovers – completed in place by P1, while P2 runs length of field and back to switch
#7 – Caber Crabs – caber balanced on hips while P1 crab walks down field, P2 runs to end and back to switch …this was hard …some lunged with cabers instead …crabbers got halfway down field and PAX ran out of time
Toss cabers into woods edge
Mosey BTTF
COT:
Counterama # 13
Namerama
Announcerama (see Below)
YHC took the PAX out in Prayer
NMS: Another year around the sun thanks be to Jesus, and as expressed in COT, YHC is extremely thankful to have the community of you guys adding such extraordinary flavor to my life! It is an incredible honor to run this race alongside you, and I so much appreciate ya’ll humoring my ridiculously challenging Q’s. There is NO way any of us would have done all that caber work on our own, let alone in the freezing cold dark. Special thanks to our FNG’s saying yes to the headlock – what a special Birthday gift! FIGO (AKA Artur Alvez) and BIODOME (AKA Stephen Dale) are brothers from YHC’s church small group, and BUGGY (AKA Grant Stewart) is another awesome Dad from my Peds practice who just welcomed his second daughter into the world. All of these guys absolutely CRUSHED this tough workout – look forward to seeing you all regularly in the gloom! You get out what you put into it! Yours, Dr Tryhard
Announcements (SEE SLACK!)
Shoe Drive! Bring extra/old shoes to DTH
12/9 Magnum PI at Dogpile
12/19 Rosie’s 12DOC at NoToll
GrowRuck is coming to F3RVA on May 3-5 !!!
Prayer Requests:
SNUFF – daughter Novie in serious car accident yesterday, but walked away fine – praise and prayer for recovery
