Author: Big Tennessee

  • Daydreaming

    17 gathered at MM under a perfectly Gloomy predawn moon for a solid beatdown and superb counting.  Here’s how it went down…

    Mosey to area adjacent to basketball blacktop for COP:

    20 x Copperhead squats, 12 x Merkins, 25 x SSH, 10x forward arm circles (sm/lg), 10x backward arm circles (sm/lg)

    Mosey to Soccer Fields.

    THE THANG:

    Blackjack:  line up on one sideline of soccer field, run to far sideline to perform 1 merkin, run back to original sideline to perform 20 LBC’s (21 total reps).  Continue with merkins escalating to 20 and LBC’s de-escalating to 1.  Plank until entire PAX is finished.

    6 MOM to include Bay City Scissors x 10, Captain Thor x .875, LBC’s x 25, Freddy Mercury x 15

    Mosey back to the VSF at fellowship pace for COT.  Swirly took us out.

    MOLESKIN:

    Welcome, Bilko!  Great to have you out and looking forward to seeing you again often at future workouts.  YHC wasn’t really sure what he would ultimately do today, but it appears that he has a tendency to fall back on exercises that involve escalations, pyramids and running.  The morning started off without a hitch, and much laughter was had for Bleeder bullying TYA about his techinique. But it was clear that spending 2F time with both Saab and Lockjaw (both with MBA’s in cadence) and some hops-infused imbibements at HDHH (thanks again, Flashdance!) the night before definitely culminated in some difficulty with counting and attention span for YHC in the COP.  Then again, maybe the daydreaming spell was caused by the fact that YHC had just realized that he had started the workout without a SF, or wondered whether or not 45 minutes was enough time to accomplish everything he had planned (it wasn’t even close), or found himself lamenting that we probably wouldn’t get to see TYA in tights for another 6 or 7 months?  Who knows, but one thing for certain is that the laughter and general jovial attitude came to an abrupt halt with Blackjack.

    Sorry, fellas.  There was a whole lotta suck factor in that thing:  210 merkins, 210 LBC’s and 3.2 miles.  It seemed like it would never end.  I almost wrote “Blackjack” as the only word for “The Thang.”  As Marv noted, a 5k with a bunch of merks and LBC’s mixed in.  Or a merkin ladder with a bunch of LBCs.  Either way, much pain. Spotter and Protest looked like they were fresh off the set of Chariots of Fire, finishing well in front of the PAX and even knocking out some WW2 situps while waiting for everyone to finish.  Swirly and Saab finished strong as well.  Well done!  YHC missed the mumblechatter from the other side of the PAX but is confident that Lab Rat was keeping everyone in check.  On the way back to the VSF, Oyster employed a Billy Run and pushed past most of the PAX.  Atta boy, Oyster!  Way to finish strong!  At the COT, most of the PAX commented that it was difficult to keep up with number of reps.  Duly noted and will make an adjustment next time.  T-claps to Swirly for delivering a powerful prayer to send us out.  Afterall, he never has been one to mince words.

    ANNOUNCEMENTS:

    Thanks again to Flashdance for the 2F last night.  A great time was had by all.

    BRR- see TYA for signup.

    Lab Rat needs volunteers to assist with the Mary Munford Kids’ Running Club this Monday since TYA bailed on him.  Shoot him a text if you can help.  See Marv about how to go about getting background checks.

    Earth Day is tomorrow.  See Wedding Singer about getting a T-shirt.

    Today was fun and terrible!  See you in the Gloom!  Aye!

  • She’s baaaaaaack….

    Old Glory, you evil temptress!  14 Faithful gathered for the first 2016 edition of #OldGlory at #NoToll. Mother Nature has not quite given us the pass on cold starts in the Gloom, but the PAX welcomed it with open arms, and quick feet.

    THE THANG:

    Mosey from the front parking lot with shovel flag to the front soccer field. Plant Old Glory in the field nearest the parking area. Disclaimer and a quick 1 mile run (2 laps of complex). Plank to regroup and run loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins (American style push-ups) x 20
    Station 2: Jump Squats x 20
    Station 3: Burpees x 10
    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes then gather to run another mile around AO at and the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when and if they catch the leader.

    End 3 MOM:  Freddie Mercury x 20, American Hammers x 19

    Mosey back to front parking lot with Shovel Flag for COT. YHC took us out.

    MOLESKIN:

    It’s been 3 and a half months since the last Old Glory, so we were due.  Also, we have been on creativity overload as of late, so plain jane was the flavor of the day.  YHC had apparently forgotten how challenging it can be, especially the running-after-burpees part, and was breathing way harder than usual.  Swirly and Rosie set the pace early, and Splinter kept his pace and finished near the top, keeping his tights adequately covered unlike others who were absent and will remain nameless.  EF Hutton, sans wheezing from last time, had a strong showing as well.  The first line of the BB started “14 Faithful resisted the urge for coffee and donuts at the Circle K to embark on an Old Glory beatdown…”  but YHC didn’t think that would be brotherly (nor EF Hutton-approved), and the BB for Daville proves that some real work went down this morning.  Well done, boys!

    HoneyDo, fresh off of the Nor’easter Half at the Beach, seemed to be no worse for wear as he clicked off the 3.8 mile course at an admirable clip, a good addition for those doing the 100 mile challenge.  DK himself was back from a trip to the beach, however it involved many meals (not miles) deep-fried and accompanied with fine inebriants, and hopefully no wooden spoons.  Nothing like Old Glory to welcome one back from a weekend of debauchery!  YHC monkeyed up the recorder and didn’t get everyone’s lap totals, so if you don’t mind, add your totals in the comments and I will get them added to J’ville’s document, which is here.  As far as YHC knows, this workout and BB has been Corporate approved.

    All jokes aside, having 27 mean working two AO’s this morning is AWESOME with a Capital A, baby!  But, YHC did miss you fellas at DaVille.  It’s not quite the same without the whole gang of loudmouths together.  Grateful for the opportunity to lead you this morning, men!

    Aye!

    ANNOUNCEMENTS:

     

    W-Dog starts next Wednesday, April 6.

    HDHH at Elwoods 5-7 on April 20.

    Not sure who has SOT, but Toga has 45MOM on Thursday.

    Get your easter baskets now and don’t wait until the last minute or your kids will think you are LAME.

    Loose Goose will chop down your trees for a fee (payable in Burpees) and a smile.  Call him!

     

     

     

  • Nifty Fifty

    17 Faithful gathered on an unseasonably warm morning to push themselves and celebrate a little more RESPECT within the PAX.  Here’s how it went down:

    THE THANG:

    Mosey to the far parking lot for COP:

    Arm circles x 12 in each direction, Abe Vigodas x 10, SSH x 50, Slow squats x 10, LBC’s x 20

    Mosey to the corner of the parking lot nearest the bleachers for “50’s” utilizing merkins and squats in tandem repetitions of 40/10, 35/15, 30/20, 25/25, 20/30, 15/35, 10/40.

    Split up for “Go for the G.O.L.D.” (modified 4 corners).  PAX divides into 4 groups and completes 2 circuits of the specificed exercise:

    Corner 1: Gas pumps x 15

    Corner 2: One-legged burpees x 5

    Corner 3: Lt. Dan’s x 10

    Corner 4: Dips x 20

    Convene in the center of the parking lot for Ab-a-rama accompanied by period-appropriate tunes from Feb 2, 1966 and April 1965:

    LBC’s to “We Can Work It Out” by The Beatles

    Flutter Kicks to “No Matter What Shape Your Stomach’s In” by The T-Bones

    Box Cutters to “The Birds and The Bees” by Jewel Akens

    Head to Shovel Flag with “Stop in the Name of Love” after exercises completed for COT.

    MOLESKIN:

    Given that today is Groundhog Day and it has been almost two months since our last Old Glory, many may have assumed that they were in store for yet another iteration of one of our favorite benchmarking workouts. Is YHC a one-trick pony when it comes to workouts?!  Not so fast!  Old Glory will resume, but today we celebrated the Golden Anniversary of the birth of one of our esteemed PAX!  “RESPECT” must be ushered in properly, and YHC was sure to bring the soothing sounds of the sixties to complete the party and muffle the cries of pain from the PAX.

    It appears that YHC has had too much interaction with Lockjaw and Saab as he almost opted out of cadence in the first COP, and then almost skipped the Numberama. Turns out those are still part of a workout.  Bleeder showed up fully prepared for some sloshing around at NoToll with a sweet fatty mountain bike.  Apologies for not allowing full engagement, but Thursday should be pretty wet!  Much grumbling with YHC’s audible to amend our traditional Lindsay/40’s set to a 50’s set to start the day.  175 merks and 175 squats brought some real pain, and at one point YHC thought he had overdone it.  That said, all prevailed, although it was suggested that 50’s be retired (not by Swirly, mind you).  One-legged burpees are a lot harder than they look, but it appears EF Hutton may practice these at home as his form was perfect.

    In researching for today’s beatdown, YHC found an article about exercises for men over 50 to avoid “Boomeritis,” otherwise known as pain/injury associated with older athletes when working out.  It suggested things like rotating your head in circles, doing 20 minutes of light cardio every week and working on your balance by standing on one foot and letting go of the shopping cart while at the grocery store.  I’m glad to say that those don’t apply to this group, and one need only to watch TYA (and listen to him run his mouth), Ricky Bobby, Aisle 5 or any of our other guys to know that.  Instead, they’re pounding out 175 merkins, running 5 miles or training for the BRR.  Aye, men!

    The highlight had to be the Ab-a-rama.  What better way for a 50 yr old to celebrate his day then to work on his CORE?  Lots of mumble chatter here, but frankly YHC only heard mostly laughter mixed with grunts and shrieks of pain since the speaker was blasting in his ear.  As stated, thankfully Pink Floyd wasn’t topping the charts 50 years ago; 2 minutes is long enough.  YHC pulled the Top 10 from the week Aisle 5 was born as well as the month he may well have been conceived.  The titles of the songs ironically were perfect.

    Announcements:

    SOT chest beatdown Wednesday led by Lugnut.  Spring Break is right around the corner!

    45MOM Thursday led by Toga

    TYA’s daughter issued February Challenge:  10k step ups.  Can’t use the automatic stair-chair this month, TYA!

    Great workout, men.  AYE!

     

     

     

  • Super 7’s in Full

    17 strong men posted on a perfect winter (?) morning to enjoy some light jogging mixed with a vigorous beatdown.  Here’s how it went down.

    THE THANG:

    Mosey to the NW corner of the school for COP

    SSH x 25

    Copperhead Squat x 20

    LBC x 25

    Merkins x 10

    Don Quixote x 21

    Mosey to the soccer field on Cary for Super 7’s: line up on the near sideline, do 7 Burpees, run to far sideline and do 7 Merkins and 7 Squats and run back.  Repeat x 7.

    Mosey to track for Dora 1-2-3.  Exercises are Merkins x 100, Flutter Kicks x 200, Dips x 300.  One man does the exercise while the other runs one lap around the track.  Switch until all reps are completed.

    Move to area between track and tennis courts for 5 Minutes of Mary:

    Alabama Prom Dates x 20

    Boxcutters x 21

    LBCs x 30

    Hello Dollys x 20

    Mosey back to shovel flag for COT.  BT took us out.

    MOLESKIN:

    YHC was anxious to complete a full Super 7, and in doing so decided that he is glad that he is not doing the December Burpee Challenge.  The lower back is tender.  Although it was dark, it appeared Swirly and Toga lead the way from what YHC could see.  Turns out that Saab is a beast as well and performed like a champ.  In YHC’s opinion, the Dora 1-2-3 was the perfect compliment to the Super 7, although 300 dips turned out to be a lot.  Nice work pounding them out.

    Although YHC didn’t hear a lot of mumblechatter during the actual workout, the pre-game banter and post-workout chatter are priceless and are the secret sauce to this PAX.  Pre-game talk seemed  to center around the historical driving missteps of the PAX, most notably those of Lockjaw given his recent accident.  Thankfully, he is no worse for wear, and when YHC said that he had heard the police had given Lockjaw some unnecessary grief, Lockjaw promptly replied, while grinning ear to ear, that the cop screamed at him to turn off the instructional cadence tape that was playing in the car. Lockjaw is damn funny if you didn’t know already.  Further, Lockjaw is apparently getting driven all around town until his car is repaired and caught a ride with Saab to the workout.  At the end of the workout, he simply looked at Saab and stated “Homeward.”  It’s Lockjaw’s world, we’re just living in it. TYA had some typical anti-southern vitriole regarding lack of driving abilities in marginally challenging weather conditions (i.e.light rain), followed up with a story about an accident he had in his youth while acting like a typical Yankee.  We’re just glad you’re hear, TYA.

    Before 0530, YHC had laughed out loud at least 5 times, and over the next hour sweated, grunted, maybe cried out in pain a little, encouraged, was encouraged, congratulated and was congratulated multiple times.  What a way to start the day, boys.  You guys are awesome.  There aren’t many better reasons to get out of bed so early, and we were even missing some notable regulars.

    Announcements:  Special prayers and concerns for Lab Rat’s dad who is fighting cancer.  Lots of positive vibes coming your way, my man.  Also, The Scream is going to be out of the mix for a little while.  The PAX wishes you well until and anxiously awaits your return.  In other news, normal workouts this week/weekend, Lab Rat can cook like a champ, our Trail Run team kicks ass, and YHC became a member of the Woodfin Home Team family of satisfied customers. Update your home security NOW with the Woodfin Home Team (note: whole house logo wrapping is an OPTION, not a requirement, and although it is strongly suggested you replace your dog with a Woodfin German Shepard, it’s again not required).  ***paid for by Bleeder, who is dearly missed as he rehabs for ski season.

    A hearty “AYE!”

    -BT

     

  • Hot Potato!

    22 faithful turned out on yet another glorious autumn morning for a potluck beatdown at what has become one of our most popular AOs.  Multiple Q’s took part “Hot Potato-style” which spiced up the party and had everyone on their toes. Here is loosely how it went down:

    THE THANG:

    COP:  Led by Bleeder

    SSH x 25, Don Quixote x 25, 2 count Merkins x 15, LBC x 40, something else maybe?

    Pass Q to Toga:

    Bear Crawl Circus:  line up on endline and do alternating bear crawl exercises out to about the 20yd line.  Crawl for one minute and run back to endline.  Exercises were:  Bear Crawl, straight-legged Bear Crawl (on toes), Side Bear Crawls, Whirlybird Bear Crawls, Mountain Climber Crunch Bear Crawls (?)

    Pass Q to Circle K:

    Ab-o-rama:  WWII situps, Alabama Prom Dates, Freddy Mercury, LBC til Q says stop.

    Pass Q to Loose Goose:

    “Drop and Gimme 20” merkins at edge of soccer field.  Proceed to near soccer field and line up on sideline for sprints the width of the field.  Plank when done and wait for 6.

    75% sprint to other sideline and back

    Karoake facing right and back

    Backwards sprint, forward sprint back

    Maybe another one?

    Pass Q to Rosie, and back to other field for Modified 4 Corners, 1 lap:  10 burpees, 20 merkins, 30 jump squats, 40 2-ct flutter kicks.

    Pass Q to BT for Super 7’s:  stay on same soccer field, line up on sideline.  7 Burpees, sprint to far sideline, 7 merkins/7squats, sprint back.  Repeat 7x

    Pass to DK on way back to Shovel Flag.

    COT:  DK took us out in no-nonsense fashion.

    MOLESKIN (or RuangTong):

    Quite a nice change to have multiple Q’s bringing some variety to the PAX this morning.  YHC is pleased that he came up with the format all by himself, with no help or input from anyone. In truth, YHC has struggled writing this BB because he was so focused the entire workout on what exercise he would lead in the event that his name was called that certain parts remain fuzzy.  Thanks to Bleeder and Toga for their creativity.

    This was a great way to get VQ’s involved in leading.  YHC believes that if you see Rosie’s name on the list in the future, get plenty of rest the night before.  Nice work, men!  Also, it’s great to see some of our relatively new PAX coming back to post.

    The Bear Crawl Circus was literally that.  Fudd, who misread the weather report and showed up in his Vision Quest gear, began to experience dizziness during the Whirlybird Bears and commented that we should never do those again.  I along with many in the PAX agreed.

    YHC has been holding on to the Super 7’s for a few weeks.  Turns out that 12 minutes is not enough time to finish that series.  Duly noted, and will add that to the beginning of a workout soon.  That said, most all of the PAX had many pleasant things to say about it and were energized to start their day.  It should also be noted that YHC passed the Q to DK for COT, knowing that the backblast responsibilities went with it.  Somehow, that didn’t work, and YHC received the name-o-rama back on a RuangTong Thai Cuisine takeout menu with instructions that YHC would need it while writing the BB.  Will need to check the F3 by-laws to confirm procedural accuracy.  That said, DK’s vision combined with poor penmanship and pre-dawn darkness provided for an interesting list of the PAX on the RuoangTong, so YHC decided to give you a brain teaser to take your mind off of work (or in the case that you are a loyal Woodfin employee take your attention away from the latest online edition of Road and Track or Car and Driver).  I’ve taken what was written and challenge you to come up with the actual name of the PAX member.  At the very least, it provided some good names for FNG’s to come.

    Fleshbone, Twirly (a layup, but it has a nice ring), Cheesy, Crocker (or Cracker or Crockett), Zicam, Spiffy, Heavy D, Scooter

    Announcements (copy and pasted from J’ville’s BB written for this morning’s workout.  WTH?!?!)
    – 2nd F Hump Day Happy Hour TODAY
    Meet at Ardent Brewery @ 6pm for a 3.75-4.5 mile run. Ardent is located at 3200 W. Leigh St.
    We will start and finish at Ardent so no need to set shuttle. It is recommended to bring a light to help navigate the back streets.
    – Normal workouts this week (NO Q SCHOOL THIS WEEKEND)
    – Possible change in time/duration of Thursday workout on Thanksgiving. Stay posted …

    See you in the Gloom…

    -BT

     

     

     

     

  • Old Glory ramp up to Veteran’s Day

    14 Faithful and 2 spirited FNG’s gathered for the latest rendition of #OldGlory at #NoToll.  It was a perfect fall morning with the right mix of gloom, fog and wet soccer fields, and the PAX hit the ground running, literally.

    THE THANG:

    Mosey from the front parking lot with shovel flag in tow to the back parking lot for quick disclaimer and Old Glory recap.  Start with 1 mile run (2 laps of complex), then loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes (by 6:03 today), then gather to run another mile around AO with the leader carrying Old Glory the entire way.

    End with 3 MOM:

    Flutter Kicks x 20

    LBC’s x 28

    Rosalitas x 10

    Mosey back to front parking lot with Shovel Flag for COT.  YHC took us out.

    MOLESKIN:

    Another solid performance, men!  Take a look at the numbers below to make sure 1) that I got your performance recorded correctly, and 2) to check out the improvement.  Impressive!  Big welcome to Flashdance and Chesney who performed admirably in their debut and are sure to be an immediate improvement to this motley group. Anytime you get an accomplished veteran and a Vol For Life to join your ranks, you are certain to be better off.

    Many groans could be heard as YHC hoisted the flag and started the worked, and it made him happy!  YHC is starting to feel like Loose Goose, but PT benchmarks are important, men!  My next Q will have more creativity, but following the likes of Splinter and HoneyDo is a tall order.  At one point, a jubilant DK belted out the Carolina Panthers fight song.  On ode to the birthplace of the Old Glory workout, or perhaps a fantasy football victory?

    Tclaps to Jville who in his inaugural Old Glory campaign pushed to 3.5 laps.  Great work! Sippy continues to blister this workout, improving steadily.  4 loops is in his reach.  At the beginning of the run, someone (DK maybe?) noticed that Sippy Cup actually put down the sippy cup as he started.  Splinter accurately acknowledged that there may have been a ripple in the force of the galaxy at that moment.  Your stats:

    F3 NAME 6/23/15 7/28/15 9/22/15 11/3/15
    Splinter 3.0 2.75 3.0 3.25
    Wilson 3.0 2.75 — —
    HoneyDo 2.5 — 3.0 —
    Ricky Bobby 2.5 2.5 2.5 —
    Lockjaw 2.75 — 3.0 3.0
    Brain Tumor 2.75 2.75 3.0 3.25
    Conspiracy — 2.75 — —
    Bleeder — 2.75 — 3.25
    Sippy Cup — 3.25 3.5 3.75
    Oyster — 2.25 2.75 3.25
    Grizzly — 2.5 — 2.5
    DK — 2.75 3.0 3.25
    Swirly — 3.0 — 3.5
    TYA — 2.75 2.75 —
    Lugnut — 2.5 — 3.0
    Loose Goose — 2.75 3.0 —
    Homewrecker — — 2.5 —
    Wedding Singer — — 2.5 —
    Pelosi 5.0 — — 2.5 —
    Scream — — 2.75 3.0
    Best Shot — — 2.75 —
    Rosie — — 3.0 3.5
    Shooter — — 2.75 —
    TwoCan — — 2.75 —
    Fudd — — 3.0 3.5
    Johnsonville — — — 3.5
    Flashdance — — — 2.5
    Chesney — — — 2.5

     

    ANNOUNCEMENTS:

    Normal workouts this week, but we need Q’s.  Check out the Sheets.

    Q school on 11/21 with Dredd and OBT at Dogpile.  Note that this is an AO change and will be at 0700, with Q school at Bleeder’s office, where afterwards we will all get to race on the enclosed go-kart racetrack that he built there.

    Pumpkin Run was a success on Saturday.  Thanks to all who participated and manned the booth.

    We need to talk about a HHH.  It has been mentioned that we should do another pub run, but I forgot to mention it today.  Let’s bring it up.

    Great job today, fellas.  AYE!

    -BT

     

     

     

     

     

     

     

  • Old Glory, Chapter 3

    19 Faithful gathered at NoToll to test themselves against the Old Glory challenge.  It’s been a couple of months, so how has the PAX progressed?  Here’s how it went down:

    THE THANG

    Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4:  WWII Situps x 20

    Complete as many loops as possible before 6 am (6:05 today), then gather to to run another mile around the complex.  A quick 2 MOM with:

    Captain Thor x 10

    Return to Shovel Flag for COT.   YHC took us out.

     

    MOLESKIN

    Another installment but with a larger PAX.  Nice work, men!  With the BRR in the rearview mirror, it feels good to get back in the groove.  Something was off, however, as the familiar sight of Swirly warming up and greeting the PAX as they arrive was not present.  Maybe he ate 2 pounds of lasagna last night like YHC.  Hope everything is alright, Swirly.  As you can see below, we had several of the PAX enjoying the Old Glory workout for the first time.  From the stats below, you are off to a great start!  Several of the PAX improved on their past performances.  Again, nice job!  Sippy Cup was all business, finishing 3.5 laps, and 4.0 is in his sights for certain.  Splinter announced that he would carry the flag from start to finish of the final mile, and with the exception of LG and YHC fumbling around at the beginning, that prediction held true.  Great job, boys! YHC thought everyone performed admirably, but wanted to throw out additional kudos to Rosie, who hammered through the circuits and is looking to be one to push Sippy in the quest for most loops completed.  As always, if anything you see below is incorrect, let me know, and remember, it’s YOU v. YOU!

     

    F3 Name                                          6/23/15                      7/28/15                   9/22/15

    Splinter                                             3.0                             2.75                        3.0

    Wilson                                               3.0                              2.75                       —

    Honey-Do                                          2.5                              —                           3.0

    Ricky Bobby                                      2.5                               2.5                       2.5

    Lockjaw                                             2.75                            —                           3.0

    Brain Tumor                                     2.75                           2.75                         3.0

    Conspiracy                                         —                             2.75**                      —

    Bleeder                                              —                             2.75                          —

    Sippy Cup                                          —                             3.25                         3.5

    Oyster                                                —                              2.25                       2.75

    Grizzly                                               —                                2.5                          —

    DK                                                     —                                2.75                        3.0

    Swirly                                               —                                  3.0                          —

    TYA                                                   —                                2.75                        2.75

    Lugnut                                             —                                  2.5                            —

    Loose Goose                                      —                                2.75                         3.0

    Homewrecker                                   —                                    —                           2.5

    Wedding Singer                                  —                                  —                          2.5

    Pelosi 5.0                                            —                                 —                          2.5

    Scream                                               —                                 —                         2.75 (or 2.625??)

    Best Shot                                             —                                —                          2.75

    Rosie                                                     —                               —                         3.0

    Shooter                                                 —                               —                             2.75

    TwoCan                                                 —                              —                             2.75

    Fudd                                                      —                               —                             3.0

     

    In other news, DK announced that the Suicide Pool seemed to indeed be suicide with all but 3 left, so he’s running a 2nd Chance Installment.  See him for details.

    Announcements:

    Normal workouts this week, and we need some Q’s starting Saturday, I believe.

    Bottom to Tap 5k, Oct 17 (see DK)

    GoRuck, Oct 24 (see Honey Do)

    Rugged Maniac, Oct 10 (see TYA, I think)

     

    See you in the Gloom.  Aye!

    -BT

     

  • All the King’s Army and all the King’s Men…

    …showed up for a solid beatdown at 45MOM on a beautiful morning in the Gloom.  Humpty Dumpty was nowhere to be seen, but 25 strong PAX were in full force.  AYE!!  Here is how it went down.

    THE THANG:

    Mosey to the corner of Westmoreland St. and Grove Ave (hereby known as the “Safe Zone”) for COP:

    25x SSH

    12x Merkins

    20x Don Quixote

    30x LBC

    20x Copperhead Squat

     

    Mosey to the track on the Westmoreland Side (far away from the gatekeeper’s house) for the B.O.M.B.S., which went like this:

    Partner up.  One partner runs the 1/4 mile track while the other performs the designated exercise.  Once the lap is completed, switch places and repeat until the required number of repetitions is achieved as a team.  Exercises and targets were:

    Burpee x 50

    Carolina Drydock x 100

    Merkin x 150

    Big Boy/WWII Situp x 200

    Squat x 250

    Mosey back to the corner of Westmoreland/Grove for 3 Minutes of Mary:

    Captain Thor x 10 (1 WWII situp followed by (2) 4-count American Hammers)

    Mosey back to Shovel Flag for COT.

     

    MOLESKIN:

    What an impressive showing today, men! 25 may be a record, and hopefully iit will continue to be broken.  YHC got pretty amped when he turned around to address the PAX at the beginning of the B.O.M.B.S. and saw the RVA Army.  Well done!

    Welcome to Col. Sanders and Free Smells!  Looking forward to having you out again and again.  Welcome also to BabyBack from NC.  Always glad to have F3 brothers visiting, so make sure to come back.

    As you may have noticed, we did “B.C.M.B.S” instead of “B.O.M.B.S” as YHC could not figure out an Overhead Clap maneuver that seemed challenging, so he went with Carolina Drydocks.  If anyone knows what the Overhead Clap is, please respond.  Sounds too much like Bullhead Clap to be appealing, IMO.

    As usual, the exercise ran longer than usual, but YHC feels that there was adequate pain.  It’s always hard to get good mumblechatter in circuits like that, but Toga was quick to point out YHC’s gasping after one of the runs.  Hopefully, he was able to spread additional “encouragement” to the rest of the PAX during the workout as he is prone to do, and I know he liked Free Smells squat form.  The PAX seemed to enjoy the Captain Thor addition, and it should be noted that per the F3 website, Rocky defeated Russia and thereby Russian Twists should be called American Hammers.  Makes sense to me.

    Finally, there was a whole lotta Respect that posted today.  Solid work, men!

    Announcements:  RAMM run at 0530 tomorrow

    1yr F3RVA Convergence at Gridiron at 0700 on Saturday.  BRING A FRIEND AND BRING A SHOVEL FLAG IF YOU’VE GOT ONE.  We should have a great turnout.  The normal Dogpile workout at 0600 will be at Gridiron on Saturday instead, so if you want to Double Dip you will get the full pull.  Also, we’ll have a 3rd F intermission between the two workouts.

    Great job today, guys.  Thanks for allowing me to lead.

    -BT

     

     

     

     

     

     

     

  • Lucky Horseshoe III: Grab a badge and get to work!


    A much needed rain shower cooled temps and welcomed 7 faithful and 2 FNG’s to our third iteration of the Lucky Horseshoe.  Here’s how it went down.

    THE THANG:

    Mosey to the corner of the soccer fields near River Rd.

    COP

    SSH x 20                                                                                                                                               Merkins x 15                                                                                                                                           Imperial Walkers x 20                                                                                                                             Freddie Mercurys x 20                                                                                                                         Russian Soldiers x 22

    Mosey back to the shovel flag to begin the Lucky Horseshoe.  The PAX has 33 minutes to complete the following around the track:

    Lap 1 around the track- merkins x 20

    Lap 2: merkins x 20, storm squats x 20

    Lap 3: Merkins x20, Storm Squats x 20, Scorpion Drydocks x 20

    Lap 4: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20

    Lap 5: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 6: Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 7: Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 8: WWII x 20, Lunges x 20

    Lap 9: Lunges x 20

    Lap 10: Victory Lap

    COT and record how much each member of the PAX completed.

    MOLESKIN:

    Welcome to Rousey and Trickle!  It was great to have you out today and hope you continue to post.  We were a little light today; could it have been a little too Gloomy for the PAX, was the fartsack that comfy, or is the ramped up training for the BRR taking its toll?  Who knows, but it’s always good to have more men looking to get better and stronger.

    This is another PT test of sorts to measure the progress of the PAX.  YHC had large shoes to fill in the absence of Loose Goose with respect to this workout.  It was made very clear that a laminated and possibly oversized weinke would be much appreciated by the PAX, so YHC took it a step further.  Unfortunately, YHC ran into the travesty of not having image posting privileges, so check back to this backblast later when that is remedied with a pic of the PAX.  I think LG would be proud!

    YHC still has no idea what the significance of 33 minutes is, but it’s a good number given that none of the PAX finished with a full pull.  Sippy Cup was on a roll and had a chance, but had to leave early due to a prior commitment. Probably ran to Williamsburg.  Swirly finished 9 full laps; NICE WORK!  And, there were several in the 8 lap range.  Marv was intent on pushing the PAX and tried to add a extra squat in the Storm Squats, but thankfully the PAX corrected the exercise else we might all still be out there!  If you want a real challenge, see the backblast from July 2 for the last Lucky Horseshoe to see the handwritten results of that workout.  What a disaster.  All YHC was able to glean from that pic was that DK was a little lost.  Your results from today are below.  If there are corrections, let me know!

    Thanks to Marv for taking us out (with a prayer brought to you by one of our own) and for letting me lead you today.  Go out and lead with PURPOSE!

    TYA: 8 completed

    Marv: 7 completed plus a lap

    Rousey: 8 and a lap

    Trickle: 6

    Pucker: 7 and a lap

    Swirly: 9

    Fudd: 8

    BT: 8

    Sippy:  ???

    Announcements:

    Regularly scheduled workouts continue through the week.

    There will be a Sunday run as prep continues for the BRR.  Hopefully, it will be added to the Schedule on this site, but if not, post Friday for details!

    Aye!!

     

  • Old Glory- Round 2 (Happy Dipping Birds?)

    14 faithful arrived at No Toll prepared for a muggy beatdown and the second iteration of Old Glory.

    THE THANG:

    Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4:  WWII Situps x 20

    Complete as many loops as possible before 6 am, then gather to to run another mile around the complex.  A quick 5 MOM with:

    Russian Twists x 18

    Dr W x 15 (WWF approved)

    Flutter Kicks x 20

    LBC x 30

    Return to Shovel Flag(s) for COT.  Lugnut took us out.

    MOLESKIN:

    YHC was looking forward to the second coming of Old Glory with excitement and a little anxiety given the fact that he has been out the last week and a half.  The beautiful thing about the Old Glory workout (again, thanks to Tradition in Charlotte-MECA)  is that it is a simple way to measure progress month to month, and with our BRR crew in full stride YHC can’t wait to see the results next month!  Lots of folks were new to Old Glory because Sippy was putting them through the paces out in the trails during the inaugural workout last month.

    As much as YHC likes the Old Glory workout, it is hard to keep up with mumble-chatter because the PAX gets spread out.  However, he did hear comments that some of the PAX started resembling Happy Dipping Birds during the later rounds of jump squats.  We may need to call the Minister of Form (aka Conspiracy) to task for allowing the form infractions!  But first, we need to get him an alarm clock or something comparable to get him “regular” and on time.  The sprinklers were unfortunately not active this morning to cool us off on the back passes, but given the smell in recent weeks at the AO, maybe that’s a good thing.  Swirly continues to impress with 3 loops completed, and there were 4 changes at the lead to carry the flag. Sippy blistered it with 3.25 completed.  Nice work, men!  YHC hopes to carry it one day as well.  The results (loops completed) are below.  If anything below is incorrect, let me know.  And remember, it’s YOU v. YOU!

    F3 Name                                              6/23/15                      7/28/15

    Splinter                                                 3.0                             2.75

    Wilson                                                  3.0                              2.75

    Honey-Do                                             2.5                              —

    Ricky Bobby                                         2.5                               2.5

    Lockjaw                                                2.75                            —

    Brain Tumor                                          2.75                           2.75

    Conspiracy                                               —                             2.75**

    Bleeder                                                   —                             2.75

    Sippy Cup                                                —                             3.25

    Oyster                                                     —                             2.25

    Grizzly                                                     —                             2.5

    DK                                                            —                             2.75

    Swirly                                                      —                             3.0

    TYA                                                          —                             2.75

    Lugnut                                                     —                             2.5

    Loose Goose                                           —                             2.75

     

    **Conspiracy was so gassed at the end that he had no idea how many loops he completed, so YHC guessed.

    Wed at SOT

    Thu at 45MOM

    Fri RAMM will be running hills in TYA’s neighborhood, then coffee and a foot rub at his house afterwards.

    Stay strong, men!  AYE!