Ahhh, there are some lights…nevermind, its just the garbage man. Its 0532 and you are all alone – decision time…commence beatdown.
Disclaimer was long and detailed. COP was short and painful.
Headlamp was lit and the track was found. 3.5 miles and some dips, merkins and box jumps later, it was time for a very intimate BOM and COT.
Til next time, no more Gumbo for you!
Nine bodies arose from the Fartsack this morning to get this Thursday underway! After the short mosey to the back of the school, COP was underway, then out of the darkness, here comes McRib – glad you made it out buddy!
The Thang
COP:
SSH
DQ
Copperhead Squats
Helicopters
Merkins
LBC
Mosey to the Football field
The Beast – 100 yards, 6 reps every 25 yards, up and back is 1 rotation, total of 6 rotations
Exercise 1 – Merkins
Exercise 2 – Monkey Humpers
Exercise 3 – LBCs
Exercise 4 – Mountain Climbers
Exercise 5 – Freddy Mercury
Exercise 6 – Burpees
Lunge for 25 yards
Mosey to front of school
Triple Check – Run, Incline Merkins, Dips
Mosey to Flag
Mary – Alabama Prom Dates, Hello Dollies
Merkin Ring of Fire
COT
Numberama, Namearama, YHC took us out!
Announcements –
Sept. 30 – Convergence
BRR Next Week
ReeceStrong 5k the hardway – Crab Picking at Circle K’s
MS-
It was great to have 9 PAX for a AO that is only 3 weeks old, strong work fellas! This was YHC first time leading the Beast and I’m glad it went off without a hitch. Thanks to Honeymoon and Sparky for running a little extra to put out the cones out and Tatu for picking them back up. All the PAX crushed it. YHC does apologize for the length of the run during the Triple Check. I totally misjudged how large the parking lot was, still not sure why a middle school needs that much parking, anyway after some modification on everyones part we were all good. Total distance was just over 2 miles for the day. Honored to lead this group of men this morning! Have a blessed day, please keep Houston in your prayers!
Marmaduke
WU – SSH x 20, DQ x10. Russian Soldiers x10, Dynamic Lunges x 2, Plank transitions x 2
Grab a Brute Force Sandbags and mosey to track.
4x Four corner sprints to tire to get the blood pumping
100 meters of tractor tire flips, jog to start/finish line
Used the Sandbags for 400 meter relay around track followed up by compound movement, then breaking down the components. 10 Burpee Long Jumps with high knees back to start, 10 Merkins, 10 Jump Squats, 10 High knees.
Right into Sandbag relays 3X – SB clean and press to Burpee, carry around cone 10 meters away. Others doing Push ups or Jump Squats for duration.
A little game of Duck, Duck, Goose 2x (four holding plank while fifth does 5 burpees then sprint around)
Last exercise was SB wind sprints x2 on the tennis courts. Finished it off with some stretching and dynamic exercises.
Great work out guys, thoroughly enjoyed it.
Seventeen brave warriors made the trip south to the opening of the new SOJ AO. With the opening of a new AO, Sparky was elected by the New Market Crew to take it as his Virgin Q, and he was certainly up to the challenge! Once the garbage truck cleared and McRib could safely park, the PAX headed out into the darkness of Timberwolf!
The Thang-
COP –
SSH x 10
Jump Squats – 10
Lunge Stretches
DQ x 10
Grab a sand Bag and Mosey
Tabata Circle on Track- 6 exercises. 20 Seconds on, 10 off, 8 Rounds at each Station
Station 1 – Medicine Ball Slam
Station 2 – Sand Bag Shoulder Press
Station 3 – Sandbag on Shoulders Jump Squats
Station 4 – Side Hop Burpees
Station 5 – Overhead Sandbag Triceps
Station 6 – Merkins
In Between Sets 1 and 2 – 4 man Tire Flips and 4 Man Tire pull
In between sets 3 and 4 – Mosey around track with sandbags, each Pax member up and down hill with bag twice
In between sets 5 and 6 – Plank Variation
Mosey to Flag – Numberama, Namerama, and Honeymoon took us out!
Announcements :
MS –
With the announcing of the new AO the past few weeks as well as the Ghost Flag up for grabs, Sparky was curious as to how many PAX would show up for his Virgin Q. 17 strong to start at Timberwolf is awesome, great job by all the PAX who showed up to support it! COP carried a little extra sting to it this morning, and not because the lunge stretches hurt, its because Shakedown took a wasp sting to the arm. After stomping the wasp to death, Shakedown promptly told us he’s had bad reactions to stings before and we may want to keep an eye on him throughout the morning to make sure he is breathing ok. He made it through the workout, but nobody’s breathing was fine after the beatdown. (Shakedown please make sure you comment so we all know you made it home safely). Tons of mumble chatter on how large the new AO is, everyone enjoyed some of the Old School hits that played during the Tabata rounds, and who knew, with no more CDs being bought these days, Alexa skips sometimes too….Anyway, lastly a huge shout out the Tuckahoe Crew, you guys came strong with clown cars and captured the Ghost Flag! We look forward to seeing where it shows up next so we can try and grab it back! Strong Work men, have a great day!
Marmaduke
NINE men went into the unknown today! The goal was to test a potential new AO. The test was successful and a NEW South Side AO has been determined. We are proud to present Timberwolf to the RVA PAX. It is at Tomahawk Middle School. The grounds offer everything the RVA F3 PAX would expect. I am sure once corporate attends he will approve.
Next Thursday 8/17 will be the inaugural workout led by Sparky. When the New Market Crew started discussing finding a new AO we threw out a ton of places, but once we decided to try Tomahawk Middle, Sparky was all over wanting to lead the test & inaugural workout. Way to step up Sparky.
The test was successful, so much the workout lasted an HOUR. With ZERO complaints. Normally this is when YHC would outline the workout, but not this time…………..show up next Thursday for a 45 minute version of today. It was a serious beating leaving all 9 men gasping for air.
You decide for yourselves if Timberwolf will be a success. All you have to do is show up next week.
As football is getting started, I wanted to share some highlights of the Bills 90’s run. They made the dynasty list………you decide.