Tag: Tunnel Vision

Seven lucky PAX members snorted pollen and mopped up the asphalt as the week comes to an end.  Here is how it went down:

• COP
  • IJR
  • IW
  • Ukrainian soldiers
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • HRM
  • LBC
  • Penguins
  • APD
• Mosey toward the bridge and bear crawl across the bridge and mosey down the hill to the basketball courts
• 3x check
  • Hill run
  • Dips
  • H2H
• Mosey back up the hill and across the street to the parking lot
• Lindsay with merkins and WWII sit-ups – 100 total reps of each
• Quick wall rotation
  • Wall sits with 15 2x air presses
  • 20 PLT
  • 10 Mike Tysons
• Mosey back to the flag
• Mary
  • FK
  • Cross legged, cross crunches, each side
  • LBC
• Stretch
• COT with YHC taking us out

Great work from the PAX.  Happy 999^th time Gomer told us he had relations with his wife this week during COP.  TMI.  1K posts for Gomer at Dogpile manana.  Good to have Foretran and Byproduct.  Do not be strangers. 

God is good all of the time!

Attila

Three triumphant trees dropped into Tunnel Vision to see what lab grown exercises were up next. According to the crown vic going a bit too quick b/c of our APDs this is how it went down more or less.

Welcome, Disclaimer, 8 Gurpee start.

Mosey to COP. Mountain climbers x 25, DQ x10, Turn N Bounce x10, Hip Rotations, Neck Rotations, DMH, Mercans x20, Open book stretch 5 each side, APD x 10, Pilates APD x10, APD kicks. 20x WW2.

1+2+3+4+5 Gurpees (15) at each tunnel light.

Mosey to amphitheater: 20x Dips, 20x bench kicks, 10x climax dips.

Mosey to picnic tables. 10x Decline elevated downward dog. 15x Sit squats. Mercans: 10x Decline mercans, 10x wide arm, 10x diamonds, 10x Ranger, 10x fingers out, 10x fingers in. LBCs: 35x regular, 10x straight leg each side, 10x both legs straight, 10x both legs up.

Bear crawl across parking lot. Alligator crawl to other curb.

Mosey to playground, frogger across road. Focused Split Squats

Mosey to COP. Mary: 15x Flutters, 15x Hello Dolly, 15x Rosalita

YHC took us out. Prayers for the Pax,

Our mission in F3 is to give it away!

NMS – thanks for being my lab partners!

Get some!

A befitting PAX of 3 assembled on this Good Friday to start the day with some fellowship and a side of beat-down.  Here is how it went down:

• COP
  • SSH
  • IW
  • Ukrainian soldiers
  • Helicopters
  • Arm circles
  • DMH
  • Suzanne Somers
  • Merkins
  • LBC
  • Penguins
  • APD
• Mosey under the tunnel with a lunge walk through the tunnel
• Four corners with the return to the center for 10 Mike Tysons each time:
  • 50 Mike Tysons
  • 20 dips
  • 20 WWII sit-ups
  • 20 copperhead squats
  • 20 H2H
• Mosey to pavilion with a 3x check
  • Wall sit
  • Partner wheel barrow with 10 derkins
• Mosey to the field for a Jack Webb
• Mosey back to the parking lot with a lunge walk through the tunnel
• Mary
  • Irish hammers
  • Cross crunches, each side
  • Stretching
• COT with YHC taking us out

Solid work from the PAX.  Great to see Borat and Tater.  Looking forward to a few of our regulars returning next week.  Hope all of our PAX is able to take some time to be with family this weekend and celebrate our Savior’s death and resurrection.

God is good all of the time!

Attila

Four of us posted at The Tunnel this AM for a warm Spring morning. However some of us (you can guess) ate something wrong…as we found out during our 200 Ab exercises.

After warm up, headed to Tunnel for an incremental set of Burpees (1, 2, 3, 4, 5), then 7’s at the hill (Mike Tyson’s and Merkins). Took a break with 100 Abs (4 25 count of WW IIs, Side Crunches, and Crunchy). At this point somebody may have crapped their pants.

Lindsey of Dips and Step Ups (decrease by 5), followed by another break of 100 Abs (WW Is, Knee Ups, American Hammers, Irish Hammers). Back through the Tunnel for a decline Burpee march (5, 4, 3, 2, 1).

Playground for 3 rounds of Pull-Ups, Carolina’s, Dips, and Squats. Ring of Fire, stretching…and a Burpee to end the morning.

A six pack of West End warriors assembled in the gloom of Wellsley.  Here is how it went down:

• COP
  • SSH
  • IW
  • Ukrainian soldiers
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
  • Penguins
  • APD
• Traveling Lindsay with step-ups and dips as we moseyed to the basketball court
• Dora on the big hill with 100 merkins, 200 squats and 300 LBC
• Arch loader on the basketball court with:
  • Bear crawl
  • Crab walk
  • Duck walk
  • Bunny hop
  • Cheetah sprint
  • Bear crawl
• Finish the traveling Lindsay on the way back to the parking lot with a bernie up the big hill
• COT with YHC taking us out

Great work from the PAX.  Some new scenery today, including the renowned Wellsley hill.

God is good all of the time!

Attila

Cold morning but 8 posted at Tunnel Vision for a good work out…including Beaver who drove all the way in from New Kent. Nice.

Warm up, followed by a Tunnel Walk (1 Burpee at light 1, 2 Burpees at light 2, etc. until 5). Then 4 Corners (25 Dips, 25 Carolina’s, 25 WWIIs, and 25 Squats)…with 5 Burpees at the center. (That should be 40 Burpees so far).

Picnic benches for a Lindsey (Dips and Step ups). Whitesnake requested we do a Bear Crawl through the parking lot as we headed to our Quadruple Check (Squats, WWIIs, Merkins and a Run).

Playground for 2 rounds of Steps Ups, Dips, and Squats…for as long as a group took to do 10 Pull Ups.

Attila insisted that we finish with Abs ;-). So 50 American Hammers, 10 Irish Hammers, 20 Heals to Heaven, and 10 WWIs to finish off the morning.

A fabulous 9 which included a surprise guest met for that last weekday Handshake “big week” Q.

Quick mosey around Parking Lot and a COP.

Grab 2 Partners for a 1 Microblock Coupon from Lil’ Blue and do a Triple Check. P1 long mosey down the Parking Lot and around. P2 Plank Jacks, P3 WWII Coupon Press.

Mosey across the street and continue with partner theme. 2 Corner 4-Corner Run. Partner 1 with the Block does Curls for the Girls, P2 and Partner 3 do the same exercises in reverse. Corner 1 – 10 Merkins, Corner 2 20 WWII’s and then run the rest of the field.

Mosey over to the Tennis Courts and line up on the steps. 30 Incline Merkins, 30 Dips, 30 Bench Kicks.

Mosey to the love tunnel. YHC couldn’t let Tryhard make the trip and not experience the Tunnel. Triple Check – P1 does Overhead Presses with the Coupon, P2 Bear Crawls through the Tunnel and then moseys back P3 HRMs. Atilla’s moans echoed through the tunnel.

Mosey back to the Flag and complete 2 minutes of Mary to finish.

Announcements – Breaking Bread the end of this month. Salt Lick has taken the Saturday shift, but Sunday is still open. There is a Volunteer opportunity with L Woods and others at the Virginia Empowerment Center at 1921 Darbytown Road tomorrow from 10-1. See Slack for more information. Grow Ruck sign ups are still happening.

Prayer Requests – Wojo’s Mom recently broke her hip and had surgery. Prayers for her recovery. Roger Rogers Father In Law is in his final stages of life and has entered hospice. Prayers for the family as they go through these final stages.

NMS – A beautiful morning, glad to have 9 today.

One more day!

Four Horsemen showed up to the tunnel to see (get it?) if Gomer would ever Q with a little travel mixed in and were not disappointed. According to the gents in the members only clubhouse workout room this is what went down more or less.

Welcome. Disclaimer. 8 Burpee start. Mosey to COP1.

COP1 all IC: Turn and Bounce x10, DQ x10, Arm Circles x20, reverso x20, seal claps x10, seal claps x10. Peter Parker x20. Mosey to slick deck, then COP2 in the aggregate.

COP2 all IC: Mountain climber x25, Mercan x20, Wide Arm x 10, Diamond x10, fingers out x5, fingers in x5. Mosey to COP3 back on the deck

COP3 all IC: WW2 x20, Flutters x26, Scissor sisters: (10x Dolly, 10x Rosalita), box cutters x10, heals to heaven x10, monkey humpers x 10. TTPT x10 + stretch. Mosey to COP 4.

COP4: Sumo squat x10, Split Squats each leg x10, side squats x10, skaters x10.

Accountability Dora: 2 groups of 2 – take the lowest number of reps for each round of Mercans, squats, LBC.

Gurpee x5. Mosey to clubhouse. 10x Chaos mercan to time.

Attilla took us out. Prayers for pax and family with sickness and seeking / starting new jobs.

NMS – Great seeing anyone today and thanks for your patience with new exercise candidates. Who knew that trex material over the lake was so slick at 35F. Not sure YHC wants it on upcoming deck renewal.

Two Sappers gathered in the rainy, foggy and wet gloom – that frankly really could have been more spicy weather all the way around. If anyone who could pass a psych eval was out, this is what they might have seen.

Gomer Q

Welcome, Disclaimer, 8 Burpees – mosey to the COP
Shoulder / Chest / Back COP all OYO: 10x DQ, 10x Turn and Bounce, 10x upper back stretch, 10x hip rotation, 10x Deadman hang, 20x ‘mer’cans, 20x wide arm, 20x Diamond, 10x fingers out, 10x fingers in, 10x fingers back, 10x chaos ‘mer’can.
Mosey to tunnel. Gurpee at each light (burpee with mountain climber and a squat).
AB / Legs COP: 20x WW2, 20x flutter kick. LBCs 30x reg, 30x left leg straight, 30x right leg straight, 30x both straight, 30x 45 degree, 30x 90 degree, 10x APD. 20x sumo squat. 20x split squat

Borat Q

Slow Mosey to the playground – 3 rounds: 8x Pullups, 26x stepups, bear crawl around the apparatus. 5 min EMoM 10x Mercans, 15x WW2, 20x Squats.

NMS – fun discussion about Army days and the NCOs that made the world turn. Also airmobile operations and how the Nasty Guard can do more training than a active duty armor unit in garrison. Finally ADCON leaders that need to find something else to manage.

Get some!