E.T returned using his special powers brining 2 FNG’s to the Valley. Boom!
Here is what we did:
– Cruise to Greenway
– 30 x sidestraddle hops
– 20 squats
– 10 merkins
– 20 mountain climbers
-10 windmills
– 10 imperial walkers
– 10 burpees OYO
Run 1/2 mile along Greenway
3 rounds
20 lbc
5 balls to wall
20 jump ups
when passing partner to 10 hand slap merkins
Run 1/4 mile to BurnMill Hill
Partner up for partner carries
Indian run back to school
20 dolly’s
20 rosalitas
COT
THE MOLESKIN: A solid 8 or 9 seems to be the average at THE Valley these days, we will take it. Strong core group with even better fellowship and Coffateria afterwards. Really nice to welcome FNG’s hairspray and FAA to the group and bring them into the nation right with Shovel flag and mission statement. And for good measure we through a disclaimer in there right before the partner carriers.
Peace on your week fellas. Always a pleasure to Q. Hope everyone had fun at F3 Dads camp!
GOP
Warmup
SSH x 25
Mountain Climber x 10
Merkin x 15
Imperial Walker x 10
Squat x 10
The Thang
Run down Ramblewood Lane to the oval parking lot
Parntner up and head in opposite directions:
Run around parking lot to meet partner, then 10 handclap Merkins
Then backwards run around parking lot to meet partner again, then 10 handclap Merkins
Repeat x 3-4
Mosey to tennis courts
4 corners – Lunges in between corners
Burpee x 10
Rosalita x 10
Plankjack x 10
WW2 situp x 10
Repeat x 2
Plank exercises
Bataan Death March (Indian Run / Burpee “Catch me if you can”) to bleachers near Burnt Mill Road
Dips x 10 in cadence
R leg step-ups x 10
L leg step-ups x 10
Run back to Huntingtowne Farms Elementary School
Mary
Plank
LBC x 25
Plank
Moleskin:
It was a beautiful morning in the Valley. A hardworking group of men broke sweats with a mix of running and upper/lower body and ab workouts. YHC’s cadence could still use some work, but the pax were, as usual, quite generous.
Announcements:
F3 Dads on Saturday at 9am
Gravedancer QIC at Black Widow on Tuesday 7/17
COT
What a treat to sweat and laugh it out this morning with these fine, ridiculous group of men. Welcome back kotter Tilda and his FNG neighbor, Skimmer. Evidently he has a pool and will be hosting a #VLY pool party sometime soon. Thank you in advance. Welcome to the crew.
Run warmup lap around track and pick up the LIFO. Head down to the valley near the greenway for the warmup.
50 x side straddle hops
25 squats
15 imperial walkers
10 windmills
20 mountain climbers
Run to greenway bridge
Bear crawl x 3 over bridge with planks in between mixed with a few J-Lo’s and Mac tars
Run 1/4 mile to pick up pee soaked rock from drainage
3 rounds of:
10 skull crushers
10 squats
10 overhead presses
10 burpess
plank
6 inches
Run to bridge for more bear crawl
Sprint 1/4 mile up Burnt Mill strava segment
Mosey back to AO
Rosalitas, Dollys, low slow flutters
1 minute of silence
COT
THE MOLESKIN:
Several #VLY mainstays and we are keeping an average of 8 pax weekly. Strong, tight group with even better cafeteria afterwards. Becky took the leader board on the strava segment being his stomping grounds, not to mention he runs like the pro footballer Beckham. Speaking of football…… What’s up with the German coach and all his scratch and sniff antics?
Keep it clean boys.
Grateful for each of you,
GOP
Feeling blessed this season and this morning came together nice with some unexpected visitors to cap off the welcome party. Nice to have Carrier, Cracker and Abba at The Valley.
The THANG:
Circle up
30 x SSH’s
20 x squats
10 x windmills
20 Burpees OYO
Mosey to four corners for clock rotation of merkins
Cruise to Greenway for 1/4 mile jog to basketball court
2 rounds of
lunge walks and raccoon crawls
1/4 mile run to hill
300 yard partner carry
Indian Run back to AO
Partner up: People’s chair and High steps for 3 rounds
1 minute of Mary
COT
The MOLESKIN:
Grateful for this men! Thanks to Abba for taking us out. Reminder of the reason we celebrate this season. Peace men!
In him,
GOP
Solid group of 4 this am as I filled it for Crowe’s Nest. Here is the shakedown.
The THANG:
50 squat
50 SSH
Mosey to the clock
Plank walk with 20 second plank hold 4 times
Run 1/4 with 10 hand release merkins at each lamp post
Head to forest hill prayer sanctuary
20 dips
20 second prayer warrior squat
20 dips
20 second prayer warrior squat
Yoga Tree pose
Head to Forest Hill hill
Jacobs ladder to 5 with turkish getups bear crawl up hill
Suicide parking lot
1/2 mile run with increasing effort each quarter 25%, 50%, 75%, 100%
THE MoleSkin:
Nice cool morning. Beautiful workout weather and nice tunes compliments of Sloppy. Prayers go to Crowe’s Nest from the car accident. Hope you recover quick and get back out.
Funny farm for the take out.
Peace to you brothers. Always a pleasure sweating in the gloom with you men.
Grabbed 2 bricks each and headed to the parking lot for the warmup. Entire workout incorporated the brick.
SDH x 30
Squat x 20
Curls x 50
Tricep kickbacks x 40
Run to the “clock” 3 push ups on every quarter hour. Plank walk between
Run down the farm to the park for some four corners
1st corner – 10 burpees
2nd corner – 20 squats
3rd corner – 20 merkins
4th corner – 50 speed curls
Bear crawl to next corner
Flapjack
Bearcrawl to next corner
Flapjack
Sprint to the flag
Announcements: Let me Run is starting up at Huntington Farms Elementary. It’s the boys version of “girls on the run”. Volunteers needed
The THANG:
30 x SSH
30 x imperial walkers
20 squats
10 windmills
Mosey to hill. Run the hill x 4
Run down the hill 15 squats
Run up the hill 15 merkins
Mosey to greenway playground. Run the parking lot. Partner lunges around play set x2
Gone away run to COT. Topless worked hard on this one
The MOLESKIN:
Toasty August morning with a slight breeze. Nice welcome to Topless who old stomping grounds are in the The Valley. Good to see becky on the mend show up with a bum knee and treat everyone to cafeteria at Mugs.
Congrats to Wojo and his family for their first child. God bless this family.
Peace on your week,
GOP
Awesome first Q for Funny especially with fighting a shoulder injury the last few months #persistence.
The THANG:
50 x SSH
30 x imperial walkers
30 x windmills
10 minute abs (1 minute pulse crunches, 1 min bicycle, 1 mountain top, 1 min top taps, 1 min alternating jackknives, 1 min reverse crunches, 1 min oblique crunches left, 1 min oblique crunches right, 1 min reclined punches, 1 min toe crunch.
Run to Forest hill church 1/2 mile
People’s chair x 30 count 4 times
light post run and squat 10 squats at each post suicide style
Indian run to 1/2 mile to COT
The MOLESKIN: It’s about time we posted a backblast, seems to be the hardest part of the workout for us #accountability. Thankful to have Snowbird in the mix before he moves to Greenville to link up with the Nation down there. Grateful to be able to explain and share the shovel flag with this brother and others. Peace on your week.
This week Meru takes his first Q!
GOP
After installing a new toilet that my 2 year old destroyed I had no time to pre-blast or think up a routine for the Pax. Sloppy helped put the final touches on the install and proceeded to inform the crew The Valley was going to be a GOP toilet bowl beatdown. I don’t think anyone left wanting more.
The THANG:
Warmup 30 x side straddle hops 15 squats, 10 windmills, 10 merkins
Run to 1/4 mile to greenway
Burpee broad jumps 200 yards
Bear crawl 200 yards
200 yard sprints x 10
Mosey to hill
1/4 mile sprint to top of hill
People’s chair x 30 count
Jack-la-lane x 20 count
People’s chair x 30 count
Mary filled with LBC’s, Rosalitas, and Dolly’s
The Moleskin:
Stoked to have Talkbox make a surprise cameo coming to this side of town. Good small core group of men to have fellowship with and share a beatdown. Thankful for each of them.
Sorry for the delay on the backblast, definitely my goat for Q’ing a workout.
Peace on your week,
GOP
Grateful to have 2 FNG’s, Smores and Frisbee. Welcome to the nation.
Warm up: 20 side straddle hops, 15 squats, 10 merkins, 10 lbc’s
Colonel Troutman: partner up: 1st partner runs 20 yards for 5 pull-ups, 2nd does 10 merkins to plank, then switch; 5 sets each
1/3 mile run
2 sets – lunge walk/jog for 30 yards each
5 minutes of mary: 15 lvc’s, 20 flutter kicks, 15 rosalitas, 10 russian twists, 15 WWI sit ups, 10 dying cockroaches
1/3 mile run
3 sets of:
10 merkins, 10 side straddle hop, reverse bear crawl, hill sprint
1/3 mile run
Dan Taylor: 1:4 ratio of 4 lunges to 1 full squat… UP to 32 lunges/8lunges
1/3 mile run to COT