Author: EF Hutton

  • A Real Nice Surprise

    YHC couldn’t have been more surprised to wake up and find that it wasn’t raining than if he’d woken to find his head sewn to the carpet.  9 Faithful were greeted with a rather ungloomy spring morn for a total body beatdown.  Here’s how it went down.

    The THANG

    Mosey to basketball courts for warmup COP

    COP

    • SSH
    • Russian Soldiers
    • Helicopters
    • Copperhead Squats
    • Burpees x 20

    Mosey to restroom building

    Triple Check

    • People’s Chair
    • Rows and Curls w/ Coupon
    • Run to Far Speedbump and Back

    Indian Polesmokers – line up on poles, feet at 6 inches, first PAX 5 polesmokers, run to end of line, next PAX and so on, repeat

    Mosey back to basketball courts for various exercises across the court

    • Inch Worm w/ Merkin, stop for intervals of back plank at free throw and mid-court
    • Lunges, stop for intervals of 20x Jump Squats at free throw and baseline
    • Sprint Over and Back
    • Crossover Over and Back
    • Backpedal Over and Back

    Ring of Bear Crawl – PAX in plank position, one at a time PAX Bear Crawls around the outer side of circle back to starting position, next PAX goes, and so on.

    Alabama Prom Dates x 20

    Superman x 2

    Burpees x 10

    Mosey back to shovel flag

    MOLESKIN

    As the bell was about to ring, YHC was pleased to see DK coming in hot with a few seconds to spare making for equal triple check numbers, though a solution for being short a coupon had yet to be determined.  Thanks to Jville for coming through with a Kettlebell.

    True to form YHC stumbled out of the gate with a few COP counting mishaps.  Accountants can’t count, that’s a known fact.  There are machines for that.

    YHC assumed because it was Tuesday and because the forecasts agreed, that the NoToll PAX could expect rain for this mid-April beatdown.  To YHC’s pleasant surprise the rains had seemed to move on by start time and the PAX had a rather pleasant morning in store.  Nevertheless YHC had planned accordingly and led the PAX through a workout designed to work all parts of the body while staying relatively dry.  Mid Triple Check YHC noticed that the poles along the parking lot looked so inviting (that’s what she said) and decided the agreeable weather called for an audible.  It seemed the PAX who had previously posted at Swirly’s famous Dogpile Polesmoker marathon had a moment of panic before realizing we only had enough poles for 2 rounds.

    The Ring of Bear Crawl was met with a bit of grumbling and calls for a tighter circle.  DK treated the PAX to an RVA F3 history lesson on the origin of exercises named after Wilson’s wife.

    As YHC admitted not knowing how to start the song for Superman, DK commented that YHC was showing his age.  That is not exactly true, YHC simply knows the George Costanza answering machine version better.  Believe it or not George isn’t at home, please leave a message at the beep, I must be out or I’d pick up the phone, where could I be, believe it or not I’m not home.

    It was an honor to step out front and lead for a second time.  YHC appreciates the encouragement and welcomes constructive advice.

    COT

    ANNOUNCEMENTS

    HDHH next Wednesday at Ellwood Thompson’s.

    New AOs still need new Qs to lead.

    May have missed one.

  • Listen Up Pax

    When EF Hutton talks, the Pax listens.  15 Faithful were greeted with a cool, extra WET and gloomy, mostly upper body beatdown.  Here’s how it went down.

    The THANG

    Mosey out to street and back to basketball courts for warmup COP

    COP

    • SSH x 15ish
    • Don Quixote x 15ish
    • Arm Circles F/B x 10ish
    • Russian Soldiers x 15ish
    • Mountain Climbers x 25 each leg (OYO)

    In and Out (Baseline to Midcourt)

    Round 1

    • Bear Crawl In, Merkins x 10
    • Crawl Bear Out, Merkins x 10
    • Repeato

    Round 2

    • Forward Lunge In, Prisoner Squat x 10
    • Backward Lunge Out, Prisoner Squat x 10
    • Repeato

    Round 3

    • Crab Walk In, Diamond Merkins x 10
    • Crab Walk Out, Diamond Merkins x 10
    • Repeato

    Round 4

    • Step Up Burpees In

    Mosey to back parking lot bleachers

    Alternating Muscle Ups with Squat and Dips (20 second intervals w 10 second rest) x 3 rotations

    Toppling Dominoes (derived from the Ring of Fire)

    • Line up 1 or 2 PAX per curb down the parking lot, plank left hand high, start at one end, rotate to regular plank position for Merkins x 5, hold plank through end. Next PAX and so on down the line.  Repeato starting at opposite end, right hand high.

    2/3 Triple Check

    • Balls to the Wall
    • Flutter Kicks
    • Run to Gate and Back

    Indian Run Around Parking Lot a few times

    Mosey to mini-shovel flag

    MOLESKIN

    After four months of weekly to twice-weekly posts, YHC decided it was time to step up and lose his V.  After a few minor counting hiccups during the COP, YHC and VQ settled in and lead the PAX through a series of his favorite exercises from the past four months.  Some of the PAX may have noted similarities to their own workouts, only modified so YHC can take full credit.  Notable moans and groans were heard throughout the beatdown, though not sure if that was the weather or the workout.

    TYA especially enjoyed the muscle ups (thank Toga for that one) and the Toppling Dominoes may appear in a Swirly Q sometime soon.  YHC is not sure if TDs already exist in the F3 Nation, but would like credit for creating and naming an exercise if not.

    It was an honor to step out front today and look forward to doing it again.  YHC appreciates the words of encouragement and welcomes any constructive words of advice.

    ANNOUNCEMENTS

    Fudd invites everyone to join him for golf.  Will be raising money for something or someone.  Contact Fudd for details.

    HDHH was a great success last week and will come around again on the 3rd Wednesday of March.