Author: EF Hutton

  • Post or Get the Heck Out of the Way

    Eleven of RVA’s finest hit up WDog undaunted by the fartsack or the Family Dollar truck blocking the entrance to the designated shovel flag ground.  Here’s how it went down.

    Mosey to Carillon Field

    Field Tracer (Side shuffle L, Straight ahead, Side Shuffle R, Backward)

    COP (IC)

    • SSH
    • Arm Circles
    • Copperhead Squats
    • Merkins
    • Flutter Kicks
    • Smurf Jacks

    Carillon 11s

    • 1 Merkin / Run Up, 10 WWIIs, Lunge Across top, Run Down
    • 2 Merkins/ Run Up, 9 WWIIs, Lunge Across, Run Down….

    Dora Touch-A-Tree (4, 5, 6….)

    • 100 Donkey Kicks
    • 200 Monkey Humpers
    • 300 LBCs

    Mosey to Rusty Cage

    • Partner 1 10 Pullups or 25 Merkins
    • Partner 2 Sandbag Six Inches (Feet at 6 inches, Sandbag overhead at six inches alternating with presses)
    • Repeato, Repeato

    Mosey to Circle for Ring of Fire

    Mosey back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived just past 0500 to find the AO was only partially secured.  There was someone sleeping in a car and a big Family Dollar truck blocking the road.  YHC assumes Swirly told the driver to post or get the hell off the AO by 0530.  As the PAX was ready to depart the SF, the truck was gone.  TYA requested a route this morning that included the little blue stations along the way.  YHC can’t confirm if TYA had to stop.  Mumblechatter was plentiful this AM, but the only thing that sticks out to YHC was someone talking about toenails that look like pickles.  The PAX was complementary of YHC’s Smurf Jacks.  YHC appreciates, but Opus is the king and one true Smurf.  Nice to have Clavin back suffering through the humidity and a pleasure to meet Dexter and Wojo for the first time.  In the Lab Rat tradition, YHC apologizes to Saab for the many knee bending exercises.  Despite no stops at Bleeder’s pool, the PAX was drenched by the end, hopefully a good sign.  Thanks for allowing YHC to lead.

    ANNOUNCEMENTS

    ReeseStrong 5k (many ways to participate)

    Convergence

  • Where’s the Creek?

    The SOJ gang deputized EF as an honorary member and dispatched him to The Creek to lay down the beat and plant the Flag.  14 Oldies and 1 Newbie escaped the sack.  Here’s how it went down.

    Mosey forward around the church

    Mosey backward around the church

    COP (IC)

    • Morning Stretch
    • Merkins
    • Helicopters
    • Werkins
    • Box Cutters
    • Diamond Merkins
    • Smurf Jacks

    6 Cone Déjà vu Escalator–

    • Merkins x 10, run back
    • Merkins x 10, Jump Squats x 10, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, Monkey Humpers x 10, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, Monkey Humpers x 10, Burpees x 10, run back

    Jump Rope Conveyor x 100 (Rotating PAX)

    • On-Deck PAX choice exercises (Captain Thors, Freddie Mercuries, LBCs, Alphabet, Imperial Walkers, American Hammers)

    Mosey to Pavilion

    • Step-ups R/L IC
    • Dips IC

    F3 Duck Duck Goose – Bear Crawl around circle while PAX planks, Bunny Hops around circle while PAX does Al Gore (Helix style)

    Mary – LBCs, Flutter Kicks, Cross-over Leg Lifts

    Burpees x 10 OYO

    Numberama, Nameorama, COT

    MOLESKIN

    YHC’s residence is north of the river, but place of business is true SOJ, and thus where YHC spends enough time for the SOJ PAX to allow YHC to take a Q during SOJ takeover week.  YHC has one question about The Creek, where is the creek?  After Viral’s Tunnel of Love through a creek at Heartbreak Ridge earlier this week, YHC thought it only appropriate to involve the creek at The Creek.  Alas YHC never found the creek.  As the 2.0s numbered 5 today, YHC wondered to himself as he called out Monkey Humpers if perhaps there needs to be a separate 2.0 friendly Lexicon/ Exicon for such an occasion.  Mudface had a similar hesitation as he mentioned an upcoming Virgin Q at the new Northside Sunday workout.  Oh well, perhaps it is better for the 2.0s to laugh along with their 1.0s at a workout considering they’ll eventually hear it at school anyway.  Great to put faces with some of the names YHC has been seeing in DaVille’s BBs for some time.  Welcome FNG Swayze.  YHC hopes you had the time of your life.  Come back anytime.  Forgive YHC if your hospital name is still misspelled above despite repeating it multiple times.

    ANNOUNCEMENTS

    ReeseStrong 5k – sign up, run, and then get crabs at Circle K’s

    BRR – may have some spots open

    New AOs – north and southside

  • 2nd F – Preblast F3RVA Fantasy Football

    If there is enough interest, YHC plans to run a F3RVA fantasy football league this fall.  Comment if you want in, stakes will be enough to keep it interesting.

  • I Want to be Your Sledgehammer

    4 SOJ’s finest and 1 west siiiiiide gangsta convened for a virginal Q at the Source of Truth.  EF planted the Flag.  Here’s how it went down.

    Mosey to football field

    COP (IC)

    • SSH
    • DQ (slower than Abe Vigoda)
    • Arm Circles
    • Ball Dippers
    • Russian Soldiers
    • LBCs

    Mosey to corner of track for lap

    • Sprint Straightaways
    • Backwards around corners

    Mosey to long jump pit

    Conveyor Belt x 3 rotations

    • Sledgehammer tire slams
    • KB Swings/ Rows/ Curls/ whatever Wilson was doing
    • Jump Rope
    • Burpees
    • Run to baseball backstop

    Mosey back to football bleachers – mind the giant pile

    • Muscle Ups
    • Dips

    Mosey to 15 yard line while bunny hopping through overturned hurdles

    Pacman (2 try to reach end zone, 3 defend – all Bearcrawl)

    • 4 rounds – 5 burpees for Ghosts and Pacmen between rounds

    Mary

    • Box Cutters
    • Cross-leg lifts
    • Freddie Mercurys

    Ring of Fire x 3 waves

    Mosey to retrieve sledge/ KB/ Jump Rope and back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived Swirly early despite the hike from the near West End to explore the AO as this was YHC’s VPost as well as VQ at SOT.  YHC left impressed.  The AO has so many options, including a quick trip off campus to CHHS if one so chooses.  The PAX seemed to be impressed with YHC’s skill with a jump rope, but unimpressed with slinging a KB and sledgehammer around.  The size and makeup of the PAX meant mumblechatter was high, Q excluded.  YHC had difficulty maintaining his composure when calling for Don Quixotes “nice and slow” then calling a cadence that would make an auctioneer’s head spin.  Thanks to DK for pointing out YHC’s failings.  Fudd posted before YHC arrived and left before the beat down began, but not before leaving his mark near the football bleachers.  Strong performances by all, YHC is grateful for the opportunity to lead.

    ANNOUNCEMENTS

    Hill Run today

    Upchuck golf

    1st Thursdays in DaVille

    Ask Honeymoon where to post for Gumbo’s homerun derby on July 11th

    F3RVA Fantasy Football – talk to EF Hutton if interested

  • Up High, Down Low, Too Slow

    13 Dub-Dawgs plus 1 juggling FNG shunned the fartsack in favor of a sunny and 70 Flag Day beatdown.  EF planted the Flag.  Here’s how it went down.

    Mosey past Pavilion

    COP (IC)

    • Invisible Jump Rope x 13
    • Rib Spreaders x 13
    • Gorilla Humpers x 13
    • Reverse Crunch x 11 (t50)
    • Plank 360s – clockwise/ counterclockwise (Betsy Ross’s original 13 stars in circle)

    Mosey to the bottom of Pipe Land

    Partner Up

    • Bropees x 10
    • Pipe Loop
    • Booyah Merkins x 10
    • Pipe Loop
    • Leg Toss x 15 (Flapjack) (t50)

    Mosey back up pipe to Rusty Cage

    Plankorama

    • Overhand Hang – 13 seconds IC
    • Elbow Plank – 50 seconds
    • Underhand Hang – 13 seconds IC
    • Back Plank – 50 seconds
    • Pull-ups x 13 OYO

    Al Gore-orama

    Mosey to Halfpipe

    • Run to bottom
    • Bernie Sanders to top
    • Dips x 25
    • Run to bottom
    • Bernie Sanders to top
    • Run to bottom
    • Bernie Sanders to top
    • Dips x 25 (t50)

    Plankorama

    Mosey to Amphitheater

    Escalator – Box Jumps 1,2, 3…13

    Mary

    • Alphabet – Red White & Blue (13 letters/symbol)
    • American Hammers x 13
    • APDs x 13
    • Ring of Fire x 11 (t50)

    Mosey back to Flag

    Numberama, Nameorama, COT

    MOLESKIN

    Can anyone name the 13 original colonies?  Pretty sure Massachusetts was not one of them, right TYA?  YHC doesn’t seek themed workouts, themed workouts seem to seek YHC.  About 3 weeks ago YHC dropped his name on the Q sheet only to find out yesterday that today is Flag Day.  The Hutton household doesn’t exactly throw down on Flag Day, but YHC thought the PAX would enjoy a Flag Day theme, or at least trying to figure out what the heck was up with the 13s, a few 11s, and other numbers adding up to 50.  Early arrivers, Swirly and YHC were discussing how mild and dry the morning felt compared to Tuesday’s humidity.  One pipe loop was enough to ensure the PAX was no longer dry.

    Other Q Observations of the Day

    • Keymaster – has a death wish wearing that ST t-shirt to a workout twice this week
    • Bodos – best donuts in Cville
    • Flipper – posted for half the workout, thus gets half credit for Big Data, correct?
    • Sippy – great to have you back, don’t worry you’ll get back into shape in no time, ha
    • Lab Rat – don’t get near his buff
    • Phonics – appreciates creative genius
    • Twocanne – his Bropees did nothing to dispel the stereotype that white men can’t jump
    • Bootlegger – nice to meet you
    • FNG Mindfreak – didn’t catch your professional performing nickname, but from this day forward you are and will forever be known as Mindfreak, hope to see you again

    ANNOUNCEMENTS

    F3 Cville Expansion – still need Q this Saturday

    Hill run – today

    Sign up to VQ

    July 1 – launch of F3RVA website

    Anyone interested in F3RVA Fantasy Football talk to EF Hutton

  • OG – Big Yankee Buck Hunter

    18 fearless assembled at Mary and embarked on the AO’s inaugural Old Glory.  EF grabbed the shovel flag and the PAX was on its way.

    THANG

    Head down Grove, right on Woodlawn, right on Cary, right on Westmoreland, right to MM tennis courts.  Quick disclaimer, timer set at 25 minutes.  PAX completes as many laps around tennis courts as possible, exercises at corners.

    • Merkins x 20
    • Jump Squats x 20
    • Burpees x 10
    • WWII sit-ups x 20
    • Repeato, repeato, repeato, repeato…..

    Reverso run led by trophy winning PAX – tennis courts out to Westmoreland, left on Cary, left on Woodlawn, left on Grove, left on Westmoreland, left to grassy field next to parallel bars.

    Mary IC – box cutters, LBCs, APDs

    Mosey back

    Numberama, Nameorama, COT

    MOLESKIN

    As confirmed by Swirly, Mary has never been the setting of an Old Glory.  OG is simple yet effective.  YHC remembered Flashdance’s mini OG VQ and how challenging the shorter distance between exercises proved to be.  For an additional bit of fun, YHC thought the PAX might be motivated by the opportunity to earn a reward by killing (passing) TYA.  YHC could lie and say it was spontaneous, but the selection of TYA as the big game of the day was premeditated after hearing last week’s Colonial 70 podcast.  The glowing yellow shirt worn by TYA further confirmed YHC’s selection and made TYA a fairly easy target like Cecil the Lion tied to a tree.  For much of the workout though, TYA was able to evade the stalking PAX. However, in the end Flipper, SAAB, and a few others bagged their trophy.  For the rest of the PAX no participation trophy, just gloom. Sorry, YHC is no millennial and doesn’t roll like that.  Great to meet a couple of the newer members of the PAX and to see a few guys YHC hasn’t seen in a while.  As always, thanks for the opportunity to lead.

    ANNOUNCEMENTS

    Lunch – Downtown (Wong or Pop’s) West End (Whole Foods)

    Congrats to Loose Goose and M.Goose on their newest Gosling

    Wednesday Hill Runs – never too early to start training for BRR – also need BRR runners and drivers

    VQ Week – 6/26

    Conspiracy is offering form consultations for all interested or uninterested PAX

    RVA Makers event next Wednesday the 17th hosted by Loveseat.  He’ll show you how to build stuff and even provide his wood.

    Look for preblast from Fudd regarding a build the bar party.

     

    EF Hutton has spoken.

  • A Tradition Unlike Any Other

    18 Tigers hit the links at Mary Munford in search of a Mudgear brand Green Jacket in perfect 70 and sunny weather.  EF planted the flag.  Here’s how it went down.

    Mosey down Magnolia Lane to the driving range in front of the school.

    COP (IC)

    • Merkins x 18
    • Flutter Kicks x 18
    • Helicopters x 18
    • Arm Circles x 18 (9 front, 9 back) + a couple of playoff holes

    Mosey to the 11th

    Amen 4 Corners (4 rounds)

    • American Hammers x 18
    • Mountain Climbers x 18 (2c)
    • Carolina Dry Docks x 18
    • Dips x 18

    Plankorama

    Mosey to Rae’s Creek

    Caddie Carry

    • Caddie carry bag (partner) down the fairway
    • SSH x 72
    • Reverso

    Plankorama

    Drive, Chip, Putt

    • From tee box hit the shovel flag with Pro V1 Frisbee – 5 burpees per stroke, repeato 3 holes

    Mary on the 18th green

    • Caddie Leg Toss (3 sets of 20 – yeah I know, what was YHC thinking?)
    • Freddie M. (Couples) x 18
    • Alphabet – spell AUGUSTA NATIONAL
    • LBCs x 18

    Mosey along cart path back to Clubhouse

    MOLESKIN

    Hello Friends.

    YHC had no plans for a themed beatdown before realizing that today is the start of the Masters.  YHC doesn’t play much or follow golf that closely, but the Masters is awesome.  Never been, but the visuals on TV alone prove that Augusta National is nothing short of paradise.  YHC’s idea of paradise is an F3 RVA AO.  While most prefer a pool, the pond is good for YHC.  The round was going smoothly until the PAX stepped up to the 1st tee box.  As soon as Lab Rat pulled out the driver, gripped and ripped, YHC knew the darkness of the gloom was problematic.  YHC generally spends more time looking for his balls than actually playing, so really it felt just like a normal round.  YHC lost track, but pretty sure Lab Rat took a snowman on the scorecard.  Flipper pulled driver on a Par 3 for some reason, but managed to salvage a bogey.  TYA proved most accurate from the old man tees and birdied the hole.  Kudos to FNG Clavin for posting to what threatened to be a very un-sunny and 70 like day in F3RVA.  Good to see Swirly back on top of the leaderboard.  The PAX thoroughly enjoyed the elbow plank with R/L leg raise.  For those in the challenge, not sure of plank minutes, but YHC will take an eagle on the hole and call it 4 minutes.  Speaking of challenges, Saab has completed a feat most would call impossible, let’s see Saab do it again, only this time carrying Bunny Slope along the way.

    Numberama, Nameorama, COT

    ANNOUNCEMENTS

    Lunch – Downtown (Pops) West End (Whole Foods) – Enjoy a Pimento Cheese Sandwich with a refreshing Arnold Palmer

    $30 T-shirt – See Wedding Singer

    Real Golf Tournament– See Wilson

    F3 Cville Expansion – See Lab Rat – requests 1 email from each member of the PAX (Dave.Matthews@gmail.com; TheRock@hotmail.com)

  • Code of Silence

    12 steadfast and determined studs plus 2 mall walkers converged upon Mary Munford for a Thursday beatdown.  EF planted the flag.  Here’s how it went down.

    The THANG

    Mosey to the far side of the school

    COP

    • SSHs
    • DQs
    • IWs
    • Arm Circles
    • LBCs
    • Mountain Climbers

    Mosey to wall of school

    • 5 minute Peoples Chair – pass KB, lift right foot, lift left foot
    • Modified Curb Crawl – Bear Crawl to Merkins/ Crawl Bear to Donkey Kicks 10, 9, 8….

    Mosey to soccer field

    • Burpee Ladder- Run across field 10 burpees, run back 9 burpees, run 8…

    Mosey to parallel bars

    • Partner Jerkins x 10/ Dips x 20 – repeato 3 sets
    • Ring of Fire
    • PAX choice Mary (American Hammers, Dollys, APDs, Freddie Mercurys)

    Native American mosey back to shovel flag

    MOLESKIN

    Better to remain silent and thought a fool, than to speak and remove all doubt – Not TYA

    The morning started with YHC being called a hippie MFer and ended with jokes about YHC having used his whole allotment of words for the day.  True fact, YHC is indeed no Lab Rat. At 5:30, pre-coffee, YHC just prefers to STFU and work out.  YHC was determined to make SAAB sling a KB.  Unfortunately SAAB remained on special assignment.  Perhaps he was off observing Circus for Corporate. Watch out, once you catch the fever the only prescription is more kettle bell.  Just don’t post at MANNDate, might catch something else.  Mumble chatter was high through the 5 minutes of Peoples Chair, but died off quickly during the MCC.  YHC is pretty certain someone else called him a MFer during the Burpee Ladder.  Hardywood and Rosie were their usual selves dominating the burpees.  Apparently, after last night 2-Can’s name should be changed to 6-Can, or would it be Six-can?  Loose Goose may need to brush up on his Exicon.  Splinter’s happy hour sign-up form confuses those who were born during the great depression.  Great to have some of the newbies out.

    Numberama, Nameorama, COT

    ANNOUNCEMENTS

    Lunch – Downtown (Wong Gonzalez) West End (Whole Foods) Southside (McDonalds)

    Beer – See Splinter

    Golf – See Wilson

    Run – See TYA/Swirly/Toga

    Beer, Golf, and Run at the same time – See TYA and Swirly

    EF Hutton has spoken.

  • Bump n’ Grind

    A fitting 14 beating hearts gathered in the gloom of Huguenot Park for a NoToll V-Day beatdown.

    EF planted the flag, here’s how it went down.

    Slaughter starter – 10 Burpees

    Fore-Mosey around outer rim of the AO and back to first field before penetrating the body of the workout.

    COP – all in rhythmic cadence

    • Imperial Walkers
    • Ball Dippers
    • Arm Circles
    • Don Quixotes (Speed up then slow it back down)
    • Box Cutters
    • Crabcakes

    Mosey to end of field

    Partner/ Threesome Tango (Plankorama between rounds – Regular Missionary, Spooning, Wives’ Choice, Reach Around)

    • Partner 1 5 burpees run to catch Partner 2 bear crawling down field – Team completes 5 burpees together – Flip and continue down field
    • Partner 1 10 WWII situps run to catch Partner 2 bunny hopping down field – Team does 10 WWIIs together – Flip and continue down field
    • Partner 1 20 SSHs run to catch Partner 2 lunging down field –Team does 20 SSHs together – Flip and continue down field
    • Mosey over to side of field – team Wheelbarrow width of field, change positions as desired; alternative crabwalk due to slippery moist conditions

    Tunnel of Love set to the soundtrack of many ‘90s APDs

    Mosey around fields and continue to Basketball Courts

    Rounds of Mary – Freddie Mercuries, American Hammers, LBCs, Merkins, Extended APDs (50 2 ct Thrusts IC)

    Big Finish – 10 Burpees

    Mosey back to SF, Numberama, Nameorama, COT

    MOLESKIN

    YHC couldn’t care less about the Hallmark holiday that is February 14th, but YHC does care about getting stronger and building endurance, thus designed a beatdown to get the blood flowing, heart pumping, and muscles bulging while preparing the PAX to go all night long (at the upcoming races obviously).  Apparently some of the PAX really wanted to triple team the Tango given that the Q was left partnerless and had to join up with Bleeder and Singer only to later find out the PAX was an even 14.  What gives?  YHC is a thoughtful and giving partner.  As YHC offered up the crabwalk alternative to Wheelbarrowing, McRib was quick to point out that his hands were ready to glide all over the lubed up back side of Huguenot Park.  The jazzy medley of R Kelly and Boys II Men really made the PAX sweat as each member took turns going deep into the tunnel of love.  Mumble chatter really picked up before chaos ensued as YHC kept going and going and going during the APDs.  Some of the PAX moaned don’t stop while the others were already spent.  Great work today men, if you’re still excited about this workout after 4 hours seek help from a doctor.  If you know some sad clowns in need of a group of strong sweaty men keep EHing, eventually no will become yes.

    ANNOUNCEMENTS

    If you want:

    Beer – See Lockjaw

    Golf – See Fudd

    Run – See TYA, Toga, or SAAB, he’s always got the runs

    Talk – See LabRat

    Success Habits and Being Super – See Hardywood

    Mood – See R Kelly

    EF Hutton Has Spoken.

  • No Theme, Just Gloom

    3 Strong and brave kicked off the last week of 2016 with a Batteau bang.

    EF planted the flag, here’s how it went down.

    Mosey around to the front of the Stone House

    COP

    • SSH
    • Russian Soldiers
    • Reverse Russian Soldiers
    • Merkins
    • Dollys
    • Southpaw Shuffle

    Mosey down to Tennis Courts

    • Sprint 1 Leg, 3 Mosey
    • Sprint 2 Legs, 2 Mosey
    • Sprint 3 Legs, 1 Mosey
    • Sprint 4 Legs

    Mosey down stairs to Pond

    • Escalating Burpees at each light post 1,2…11

    Partner carry up THOIR

    Mosey to Circular Sitting Area

    • LBCs IC
    • Box Jumps x 30
    • Derkins x 40
    • Dips x 50
    • Plankorama

    Mosey to top of stairs

    • Coupon Curl and Press x 25

    Mosey back to Tennis Court

    Repeato Sprint/Mosey cycle

    Mosey to Stone House

    Repeato COP + Crossover Leg Raises

    MOLESKIN

    YHC will assume the small yet strong PAX was due to one of three causes.  Either the PAX spread too much cheer yesterday, the PAX posted out of town, or the PAX was up late celebrating YHC’s fantasy football championship.  Most likely it was the latter.  Splinter got his first taste of what Batteau has to offer.  He was impressed by the Buck we saw wondering through in the distance prior to take off, but not impressed with the 11th light post or THOIR aka Mount Saint WTF Am I Doing.  Flipper enjoyed the sites of Batteau land as well before joining the PAX mid workout.  YHC hopes Wheelbarrow is not out there still looking for the PAX.  Flipper confirmed his LIFOness was due to a heavy Q of bourbon eggnog and a Christmas beatdown that YHC would not like to post for anytime soon.

    ANNOUNCEMENTS

    CSAUP upcoming

    COT

    EF Hutton Has Spoken.