Author: Big Tennessee

  • Eye of the Storm

    5 guardians of Byrd Park (including an old salt revisiting his old stomping grounds) arrived to a glorious and quiet fall morning to see what the replacement Q had in store. Creativity was attempted, and it went something like this:

    COP:

    Mosey to the amphitheater circle for:

    Imperial Walkers x 10, Helicopters x 10, Abe Vigoda’s x 10 (plus x6 for LIFO), Copperhead Squats x 10, Merkins x 10 and Flutter Kicks x 15

    THANG:

    Descend to the Amphitheater floor for Elevation. Each PAX starts on a step at the western end of theater. Perform Merkins x 2, Bear Crawl to other end, perform another Merkins x 2. Ascend one step and return to the other side via Crab Walk, performing 2 Merkins on either end. Ascend one more step and do the same only with Lunges. Ascend to the top of amphitheater repeating this pattern.

    Mosey to Carillon Field for Eye of the Storm:

    Start in the center of the field. Burpees x 5 then run to a corner, perform the following exercises, and back to the center until all 4 corners completed. Also, perform burpees x 5 upon each return to center.

    Corner 1: Merkins x 20

    Corner 2: Smurfjacks x 10

    Corner 3: Flutter Kicks x 20

    Corner 4: LBC x 20

    Mosey to circle just west of the Carillon for Double Check. One PAX runs to Penny Stage while partner stays and performs exercise. Exercises were Merkins and LBCs.

    On way back to flag detour to the Rusty Cage for Pull-ups x 5. Return to Flag for COT, announcements. YHC took us out.

    Announcements:

    Best of luck to many PAX running this weekend. Also, tons of challenges going on so check Slack (merkins, burpees). Vinny is leading the Bridge Saturday; if you can go, it’s a great experience.

    NMS:

    6 extra Abe Vigodas were for an almost-never Faceplant who was a slight LIFO. Lucky for him YHC is a creature of habit and doesn’t stray far from COP locales. Half-baked theme was to honor our brother Snuff who had to give up the Q and who, risking life and limb, is on his way into the eye of the storm for work in Florida. Godspeed, Snuff! Turned out to be a perfect morning weather wise. May need to tweak the Elevation portion of the workout as Crab Walks in the amphitheater are murder on shoulders. By my count, challenge credits were 45 Burpees and 120 ish merkins. Get out there and win the day, boys!

    BT

  • Heavy Things

    6 locals and an eager Down Ranger convened at WDog on a glorious morning to load up on strength and unload some extra baggage. The stars were out in full affect (literally), and here is what transpired:

    COP:

    Mosey to the Amphitheater Circle, take a quick loop and knock out some warmup exercises:

    • SSH x 15
    • Abe Vigodas x 10
    • Copper Head Squats x 10
    • Merkins x 10
    • a little stretching
    • LBCs x 10

    Thang:

    Mosey to the Rusty Cage for some pull ups, chin ups, dips and Jerkins. All exercises x 5 (3 sets)

    Mosey to the Penny Stage, grab a coupon, and perform the following in cadence. First 2 sets 2-count, final set single count:

    • Overhead Press x 10
    • Curl x 10
    • Squat x 10
    • Block Merkin x 10

    Return the coupons and mosey to the Carillon Field for 4 corners:

    • Carolina Dry Docks x 10
    • Flutter Kicks x 20 (2-count)
    • Monkey Humpers x 30
    • LBCs x 40

    Then, run it reverso.

    Mosey to the Amphitheater (hitting on the hot spots for our guest) for Step-ups x 5, alternating legs with each step. BTTSF.

    COT:

    YHC took us out.

    Announcements:

    • Memorial Beer Mile Oct 29 (See Faceplant)
    • Mental Health Awareness
    • Thoughts for Faceplant’s co-worker, BT’s friend, Slippin Jimmy and his close friend

    NMS:

    What a beautiful morning for a physical beat down and mental cleansing. Just before launch it appeared that Marty from Back to the Future was going to make an appearance, but it was only another 80’s classic driven by our resident director of pastoral care (possibly on 2 wheels, even?) Great to see Buoy out there putting in the work and also to have UniBall from the Great White North PAX in Ohio. Of course the regulars are always a welcome sight. YHC should remember exactly the name of the Ohio Region as it was repeated at least 6 times, but YHC had some difficulty staying focused today. We’ll remedy that at Mary in the morning. Thankfully, and expectedly, the PAX kept me on point. An extra bonus was to have TYA show up for the COT.

    I’m sure YHC’s concentration level was affected by some extra weight and a heavy heart having learned the relationship between Slippin Jimmy and a friend of mine who passed on Monday morning. It is good to lift heavy things but can be difficult to carry the weight of sorrow. Our brothers in the gloom are what we all need and the reason what we do is so important. Love your neighbor, be a rock for your family, give of yourself to others, and don’t hesitate to lean on your friends when you are in need. It may be the hardest thing to do, but the bonds of brotherhood are built for it.

    Stay strong

    -BT

  • No More Coffee

    Five hardened veterans showed up to WDog for the elusive BT beatdown. While Coffee Chat concluded last week, there was still plenty of gloom and pain to be had. Here’s how it went down:

    COP:

    Mosey to the circle at the top of the amphitheater for Helicopters, Abe Vigodas, Dead Man’s Hang, Copperhead Squats, Merkins and some stretching.

    The Thang:

    Mosey to the Penny Stage to grab some of the remaining coupons. Circle up for a little end of summer muscle beating.

    • Overhead Press x 10
    • Curls x 10
    • Squats x 10
    • Block Merkins x 10

    Complete 3 sets in cadence (1st set was 2-count), replace coupons, then onto the hill where all the construction equipment lives. Split in 2 groups for the Dora (100 WW2’s, 200 2-count Flutterkicks, 300 LBCs). Timer runs to the bottom of the hill and back. Plank for the 6.

    Mosey to the Amphitheater for Ascending Dips (1-18). Plank at top for the 6. Quick jog around the loop and BTTF.

    COT: BT took us out.

    Announcements: Labor Day Convergence at DogPile, F3RVA Anniversary at Gridiron, Sit and Sip and Beer Mile (see Faceplant) all coming up.

    NMS: YHC needed less running and more boot camp leading up to the BRR, so a Q was in order. For the most part, mumble chatter was respectful. Some regulars were/are missed but we know they will be back in short order. Faceplant was happy with the Abe Vigoda cadence which made the Q happy. YHC had to share a story about his 14 yo (F3 Rocky Top) who has been delighted in his new-found albeit slender musculature and has not been afraid to parade around the house showing it off. Oh to be young again, but I wouldn’t trade it for the aches and pains shared by all of us in the gloom. Fall is here and the hours are getting short, so make the most of every one of them! BT out!

  • Back in the Saddle

    6 Wdog regulars and 2 visiting studs took advantage of a break in the weather for a spring break inspired beach body beatdown. According to the Seal Team walking between exercises as directed by the Clipboard, it went something like this.

    Mosey to Carillon Circle for COP:

    • SSH x 20
    • Helicopters x 10
    • Abe Vigoda x 10
    • Arm Circles (little x 10, big x 5 and reverso)
    • Russian Soldiers x 10

    THANG:

    Mosey to Penny Stage for Block Work (2 sets):

    • Curls x 10 with coupon
    • Block Merkin x 10
    • Overhead Press x 10

    Put coupons away but stay south of Carillon to start 7 of Diamonds. Proceed in Diamond fashion around Carillon and complete the following exercises:

    • Burpee x 7 (South)
    • Carolina Drydock x 14 (East)
    • Merkin x 21 (North)
    • Monkey Humper x 28 (West)
    • Repeat Burpees x 7 on southside, then reverso

    Mosey to Carillon Field for 4 corners:

    • WW2 x 10
    • Boxcutter x 20
    • LBC x 30
    • Flutterkicks x 40
    • Reverso

    Mosey to Amphitheater for abbreviated Merkin Escalator:

    • Incline merkins 1-10
    • Decline merkins 10-1

    BTSF for merkin ROF.

    COT: BT took us out

    Announcements:

    • The Bridge is scheduled for June 4. Go if you can, it’s a great experience.
    • Charlottesville has an anniversary convergence coming up. Reach out to Jazz Hands or call our correspondent on assignment Vinny.
    • The Vols are consensus #1 in College Baseball. GBO!

    NMS:

    Always a joy to get to lead you guys, and it certainly gets my day started in the right direction. Admittedly, YHC was surprised how much we squeezed in. After being reminded of my age at Shiplap’s beatdown last week it was important to get back at it. It was great to see Florence venture north for some WDog love and also to have Jazz Hands come down from C’ville. Come back anytime, and often! We caught a bit of a break with the rain this morning, although secretly YHC was looking forward to sloshing around in the puddles. About half-way through the beatdown we came upon some Seals occupying the amphitheater. I do love that Swirly’s senses tingle a little more when they get within range;) Bodos was noticeably quieter than usual; turns out the PAX wasn’t giving him enough to heckle. There’s always tomorrow! Have a great week!

    -BT

  • Finally Some Respect

    14 seasoned gloom warriors showed up to see if ol’ BT was finally going to change the esteemed ranks of maturity and gain some respect. The weather was perfect as always in RVA. Here’s how it went down.

    COP

    Mosey to the Carillon circle for SSH, Abe Vigodas, Copperhead Squats, Merkins, and LBCs. Then Mosey to the Cage.

    THANG

    Partner up for Pull-ups x 5 and dips x10 while partner runs to the hydrant and back. Repeat 3x.

    Mosey to Penny Stage and grab a coupon for block work in unison:

    Overhead press x 10

    Curl x10

    Squat x 10

    Block Merkin x 10

    Carolina Dry Dock x 10

    Repeat 3x

    Mosey to field for Super 7s (7 Burpees, run to other side of field, 7 merkins, 7 squats, run back to start for one rep). Repeat 7x.

    Take a longer Geri-friendly mosey around field and down to bottom of Amphitheater. 10 dips, 10 inclines and one each of burpee, squat and merkin to make Super 7s an even 50.

    Mosey back to flag with a minute and a half for 25 merkins (thanks Saab) and a minute of American Hammers (no thanks, TYA).

    COT

    Numberama, Namearama, YHC took us out.

    ANNOUNCEMENTS:

    Shiplap is going to welcome a new PAX along with his M sometime in 2022 despite the sage advice of Saab and TYA!! Congrats!

    NMS

    After 6 years of being 49, the page finally turned for YHC and respect has been achieved. A little over 7 years with this crew has given me much more than I could every give back, and for that I am eternally grateful. It is an impossible task to summarize in this format what the F3RVA Pax means to me, but suffice to say you have made my life better and more meaningful, and I have forged friendships that will never die. My only wish is that the big day could have fallen on a Convergence so YHC could have seen all of you at once, although I undoubtedly would have forgotten to add many of your names to this backblast because well, I’m old. More importantly, Ship is having a baby (see above)! Prayers, thoughts and thanks to all of you studs.

    BT

  • Swampy Burpees

    A lucky 7 turned out for a soggy hot potato Q at WDog. Despite the slop, spirits were high. Bodos grabbed the reins and here’s how it went down:

    COP:

    Mosey into the base of the amphitheater for Dead M Hang, Cherry Pickers, Helicopters, Imperial Walkers and Russian Soldiers.

    THE THANG:

    Bodos Q: Triple Check with Incline Merkins, WW2 Sit-ups and a lap around the amphitheater steps. One group of 3 and one group of 4. Hand off to BT…

    BT Q: Stay put in the amphitheater for a Mint Julep (5 Box Jump Burpees, run to top of steps, 10 merkins, run back down to bottom. Repeat x 5). Hand off to Hitch…

    Hitchhiker Q: Mosey to the Carillon field for a shortened Dora (100 Burpees, 200 SSH, 300 Jump Squats). Can’t really remember the last 2 exercises for certain since we ran out of time.

    Mosey back to VSF for COT. Announcements: check the backblasts for Sit and Sip, Field Day and Field Trip to Vinny’s Chateau in the great C’ville Mountains. Neutral took us out.

    NMS:

    Good to have two father/son combos out in the Gloom this morning, especially with soggy result of a late night deluge. Men molding men! It made things a bit challenging on the triple check with uneven numbers and gave Bodos a headache, but it worked out. YHC brought back some Box Jump Burpees in the pit, much to my own chagrin as Hitch doubled down and kicked off his turn with 100 burpees on the Dora…yikes. I’m not sure if anyone finished the first round since we ran out of time, but YHC was blacking out and may have missed something. T-Claps to Gigabyte and Ishmael for coming out pushing their dads; can’t wait to see them out next time. Way to push, fellas. It was soupy mess out there! See you in the gloom, boys!

    -BT

  • 6, 17 and a VQ Redo

    14 pillars of manliness showed up expecting a Swirly-Q and were instead treated to an old-fashioned BT experience. As the remnants of Zeta approached, we got down to business. Here’s how it went:

    COP:

    Mosey around the tennis courts to grass. Merkins x 10, Copperhead Squats x 10, Imperial Walkers x 11, LBC x 20, SSH x 25, maybe something else

    Thang:

    Mosey onto tennis courts for Tracers: backpedal sideline, slide step baseline, sprint up far sideline. Down and back.

    Stay on courts: traverse the 4 tennis courts and alternate exercises: lunge/bear crawl down, crabwalk/crawl bear back.

    Split into 2 groups on the track to tackle a 4-exercise circuit. Exercises were Flutter Kicks x 17, Pull-ups x 6, LBCs x 17, Dips x 6. 3 rounds.

    Mosey to soccer fields for Super 6’s. Exercises were Merkins x 6, Carolina Dry Docks x6 and Squats x 6. Sprint across field to other side and the exercises. Sprint back and do them again. Repeato x 6.

    On way back to the flag, stop on courts to do 6 Burpees in cadence and 6 OYO.

    COT: Saab took us out the way only Saab can.

    NMM:

    It’s been a minute since ol’ BT Q’d, but with a little nudge, and offer from Swirly and some gear-grinding that box is now checked. Just like riding a bike and looking forward to more.

    While getting in a decent amount of runs, YHC has been largely absent from bootcamps in the past year due to a variety of issues/injuries. But, a 6-yr anniversary with this incredible bunch of dudes needed to be honored, hence the incessant number of 6-counts. 17 was thrown in there as an homage to the passing of my 17 year old dog which caused YHC to miss the actual anniversary in the first place. She was a special pup for sure.

    While there was rust for the Q, it was knocked off quickly. Leave it to the PAX to provide a “gentle” and guiding hand when forgetting certain protocols and trying to turn a burpee into a 4-count. Thankfully, mumble-chatter was minimal during the Super 6’s else it could have been a long morning.

    Grateful for the opportunity to lead and especially appreciative of the bonds YHC has formed with this group. Here’s to another 6. SYITG!

  • Garden Tour

    20 seasoned running vets and Gearheads showed up to support BT’s RAMM VQ with a new route. Here’s how it went:

    THANG:

    West on Grove to Tuckahoe, over Cary and down Paxton. Loop back up Ampthill over Cary and down Roslyn. Continue over Grove to Patterson and hang a right. 4’s take Woodlawn to Grove and back to home base. 5’s take Hamilton to Grove and back, and 6’s detour through Stonewall Ct on the way to Lafayette, then right on Grove back home.

    NMS:

    YHC was happy to find a route we hadn’t done yet and felt like we needed a little hill work. Also, it gave us a chance to run through the heart of the annual city Garden Tour. Thankfully, Ampthill was early in the run because it’s a doozy. Mileage was almost spot on, but the 5’s needed a another tenth to reach the mark. All in all YHC thinks it was a success and hopes it makes the rotation. Lug and Swirly headed out early and got an extra 3 miles; nice work boys. Great to see J’ville back after his 50k and drag Picabo away from the grips of competitive tennis. Hitchhiker left it all on the field; way to push my man! YHC tried to talk a little baseball with Marv and Sippy early on, but couldn’t keep up so enjoyed some hardball banter with Flatty on the tail end.

    ANNOUNCEMENTS:

    Field day next week, get your unis buttoned up and make sure you get Mother’s Day squared away. Positive vibes to the AT crew who are crushing over 100 miles this weekend (TYA, Circle K, Ollivander, The Whittler, someone else?). There was some other stuff but really can’t remember.

    Be awesome and have a great weekend!

  • Just like Old Times

    20 hardened ironheads landed at No Toll looking to get muddy.  Luckily for the pristine fields, it was an Old Glory day and the majority of the activity was confined to the perimeter.  Here’s what went down:

    THANG:

    YHC grabbed the Flag and away we went.  No FNG’s, so a quick disclaimer was given on the fly.

    Start with a 1 mile run around the entire soccer field complex (2 laps).  Then, loops of 4 stations at the corners of the AO:
    Station 1:  20 x Merkins
    Station 2:  20 x Jump Squats
    Station 3:  10 x Burpees
    Station 4:  20 x WWII Situps
    Complete as many loops as possible before 6 am, then gather together for another 1 mile run around the complex.  PAX planks until the 6 reaches the Shovel Flag.  Merkin ROF, then AMRAP merkins until the final four finished the round.  Head back to the parking lot for COT.  YHC took us out.
    ANNOUNCEMENTS:
    – Marmaduke is still collecting coats for the holidays.  Get them to him soon.
    – Courtney Sievers, the lovely wife of Vinny, will have a book signing and release party at Ruth & Ollie’s in Carytown from 4-7 this Thursday.  Come by to pick up some art, the book and some FREE beer.
    – Movember is in full effect.  Rumor has it Gumbo is not going to cut his hair or shave his neck.  Cap’n Caveman, baby!
    –  Something else, but I must have paused the recording by accident.  Labrat apologizes for that.
    NMS:
    Nothing like Q’ing an Old Glory at No Toll after a long hiatus.  Felt like putting on my favorite old pair of jeans, if they were soaked through and covered and mud.  Really, the weather was nice and the rain gave us a nice window to get some work done.  It has been almost 3 and a half years since YHC borrowed Old Glory from Charlotte and brought it to No Toll, and that first edition only had 6 PAX.  Good to have Wilson as one of the originals there for the reunion (although he probably doesn’t remember it).  Rosie in typical fashion killed it, and Labrat was especially spry rocking the Bedrocks in unfavorably cold and wet conditions.  Aye!  Good to meet those of you that I had not met before, and thanks for letting me back SOJ to lead you fine men.  Also, an extra thanks to Honeymoon for hanging back with me while I nursed a bad wheel.  Make sure to log your loops on the Google Doc so you can benchmark your progress.  See you all in the Gloom!
    -BT

  • Derby Pre-Party

    16 thoroughbreds arrived full of spirit and ready to get the day started off on the right foot (hoof).  BT planted the shovel flag and we were off to the races.  Here’s how it went down.

    The Thang

    Mosey to the circle at the top of the amphitheater for COP:

    Helicopters x 10, Abe Vigodas x 10 (nice and slow, baby), Merkin x 10, Leg lifts x 15, SSH x 20

    Mosey to the Paddock (Rusty Cage on any other day) to showcase some strength.  Partner up and perform 5 pull-ups, 5 chin-ups, 10 partner dips each, run together to Carillon and back.  Repeato x 3.  Al Gore until all PAX is finished, then 2 quick burpees for fun.

    Mosey to Amphitheater for a Mint Julep.  5 box jump burpees on the bottom step.  Run/walk/climb up 15 steps.  Complete 10 merkins on 15th step, then run down to the bottom of the amphitheater.  Repeato x 7 to complete one Mint Julep.

    Mosey to the Winner’s Circle at the top of the Amphitheater.  Complete ascending lateral curb crawl to 3 and back down to one.  Retire to the grassy circle for a mini-Mary of Freddie Mercury x 20, cross-legged leg lifts x 16 (each leg).

    Native American run on the Yellow Brick Road back to the flag to complete mini-Mary of LBC x 30, finished with a Ring of Fire.  Circle K took us out.

    Announcements:

    HDHH:  May 16 at Independence Golf club for range balls and cocktails.  Gumbo has a key to the range ball machine and knows the secret handshake.  Not sure if it will be a hostile takeover or a gentlemanly occupation of the range, but it will most certainly be fun.  Come out and get some practice in before Wilson’s annual golf tourney on May 19.  Get on a team and come out: it’s ALWAYS a good time and for a great cause.

    Shakedown is shaving his head and raising money for children’s cancer.  See his backblast and follow him on Twitter.

    Offshore is donating (not accepting!) fluids to VCU today.  If you’d like to join him, have at it.

    NMS:

    Lots of witty heckling welcomed YHC before we got started today, with encouragement and excitement over my “VQ.”  Yes, it has been a minute since I led these seasoned steeds, and I had to get that 0% off of the column.  #bigdata.  Lab Rat then commented that he’d never done an Old Glory at Dogpile.  Touche, #onetrickpony.  It is the week of the Kentucky Derby, so the theme was a no-brainer.  The Mint Julep was a hit the last time and proved to be so again.  As with the beverage (and nipples), the exercise holds true that one may not be enough, but 3 is too many.  We kept it at one and will get to 2 next time.  EF Hutton left some shin skin in the amphitheater, but it was really to let the “other crew” know that the AO is ours, and cones, clipboards and yoga mats are better used elsewhere.  Loved having them camp off to the side, watching us while we got to work. On the run back, I half thought Swirly was going to circle the yoga mat crew a couple of times just for good measure.  Deep thoughts with Lab Rat: how much does it cost to get to sleep in? The Offshore/fluids banter has impressive staying power and never gets old.  Good to hit the cage with Shakedown, and as always the brotherhood in this group is a powerful force.  Nothing better than starting the day with that kind of energy.  It was a pleasure to lead, men, and I am grateful for every second.  Aye!  -BT