Author: EF Hutton

  • Pardon Me, Would You Have A Grey Coupon?

    17 Strong posted for a pleasantly damp 45MOM beatdown.  Flashdance planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to side field for warmup COP

    COP

    • SSH
    • IW
    • Merkorama (Regular, Wide, Diamond)
    • Monkey Humpers
    • Burpees OYO

    Mosey to the School wall

    5 Minute People’s Chair while passing Coupon down the line and back

    Mosey to tennis court fence

    • Donkey Kicks x 50
    • Carolina Dry Docks x 50
    • 2 ct Flutter Kicks x 50

    4 Corners around soccer fields

    • Pullups and Hanging Gas Pumps x 10 each
    • Jump Squats x 20
    • Burpees x 10
    • 2 ct Mountain Climbers x 20

    Mosey to mid-field

    Bear Crawl of Fire

    Mary – LBCs, Crossover Leg Raises, APDs

    Mosey back to shovel flag

    MOLESKIN

    Observations from the morning:

    • One would potentially need an ax, chainsaw, bazooka, dynamite, tank or other heavy machinery to take off with Sippy’s bike, while simply needing to grab the keys off TYA’s hood to take off with his car
    • If you get to the AO by 0510ish you may have a chance to beat the Swirly bird to the worm
    • If you’re ever stranded at Busch Gardens, just reset the ground
    • YHC’s weinke is always a source of chatter
    • TYA and BT will sport matching Free Soup shorts at a beatdown in the near future
    • The fence can withstand 850 kicks from a bunch of jackasses, excuse me donkeys
    • Bear Crawl of Fire should be done in a tight circle, multiple PAX at a time, or probably not at all
    • Should’ve gone full honeymoon suite and added some Pickle Pounders to go along with the Monkey Humpers and Alabama Prom Dates

    Men, thanks for coming out and making YHC a better man.  Hopefully you all walk away feeling like better men as well.  It was a privilege to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    Regular Workouts all week

    Congrats to Rosie on his outstanding half marathon

    Others?

  • Grab a Weinke!

    8 Faithful posted for a glorious W-Dog Wednesday.  Swirly planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to circle for warmup COP

    COP

    • Russian Soldiers
    • Helicopters
    • Copperhead Squats
    • Arm Circles F&B
    • Invisible Jump Rope

    Mosey to the top of Hate Hill to receive instructions and grab a Weinke

    LOOP AROUND THE AO

    • Lunges Beginning Near Middle of Hate Hill to Gate (Audible 1 – Catch up to Hardywood)
    • Run Over and Up the Pipe to Pullup Bars
    • Pullups x 10
    • Chinups x 10
    • Dips on Parallel Bars x 20
    • Run Over to Stage
    • Bear Crawl Touch-A-Tree x 10 (Audible 2 – 7 trees except Honeydo)
    • Run to Near End of Half Pipe
    • Merkins x 10
    • Run Across Half Pipe
    • Merkins x 10
    • Run Back Across Half Pipe
    • Merkins x 10
    • Enter Amphitheater
    • Imperial Squat Walkers x 1 First Step, 2 Second Step, 3 Third Step….(Audible 3 – Switch to Squat)
    • Run Around to Front of Carillon
    • Bunny Hops Up First Side
    • Crab Walk Across Top of Carillon
    • Run Down
    • World War II Situps x 20
    • Run to Field in Front of Carillon
    • Lap Around Field w/ 5 Burpees Per Corner
    • Plankorama

    Mosey back to shovel flag

    MOLESKIN

    This was YHC’s first Wednesday post and simultaneously first Q at the Dog.  The Dog has a reputation for being one of F3 Nation’s top AOs, thus YHC wanted to use as much of it as possible.

    YHC expected time would be tight, so the PAX received their instructions and a Weinke to consult throughout the workout.

    TYA dared to question YHC’s time estimate and PAX’s ability to complete such an aggressive Q in a 45 minute window.

    It was Hardywood off to a quick lead as the PAX struggled to keep up with the lunge master, but Swirly caught up quickly as the PAX topped the pipe and grabbed the bars.  YHC called an audible during the 10 tree Bear Crawl Touch-A-Tree, but Honeydo refused to settle for less, and Bleeder brilliantly headed straight for the woods.  The PAX agreed that a few ISWs can go a long way and the 3rd audible of the workout to squats was a good call.  YHC misunderstood his own instructions and failed to consult the trusty Weinke while bunny hopping across the Carillon instead of crab walking. TYA was shocked to learn that even time listens when EFH speaks, as the PAX led by Sippy and Swirly arrived back at the flag at 6:15 on the dot.

    It was a privilege to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    BRR is just over 100 days away – run those hills

    Join the F3 LinkedIn group.

    Dogpile PAX lawn mowing Q coming soon

    Others?

  • DORA 1-1.5-2-3

    11 Faithful and 1 FNG posted for a glorious NoToll Tuesday.  Jville planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to back parking lot for warmup COP

    COP

    • SSH
    • IW
    • DQ
    • Arm Circles F&B
    • Mountain Climbers
    • Burp & Merk – Burpee (1 Merkin), Burpee (2 Merkins)….Burpee (5 Merkins), repeato in reverse

    4 CORNERS RUN

    • Sprint x 1, Mosey x 3
    • Sprint x 2, Mosey x 2
    • Sprint x 3, Mosey x 1
    • Sprint x 4

    Mosey to back soccer field

    DORA 1-1.5-2-3 (Partner 1 exercise, Partner 2 run across field and back)

    • 100 x Merkins
    • 150 x Dips
    • 200 x LBCs
    • 300 x Squats

    MUSCLE UPS – Intervals of 30ish seconds x 5ish rounds

    Mosey back to basketball courts

    MARY

    • Alphabet
    • APDs
    • Cross-Leg Leg Raises

    BURPEE SHUFFLE

    Mosey back to shovel flag

    MOLESKIN

    With the clock ticking down to the final hour and no Q on the sheet for NoToll, YHC was nominated by Lab Rat to step up to the plate.  YHC put on the war paint, strapped on the red bandana and it was on.

    As YHC’s watch displayed 0530 and the PAX numbered 11, YHC’s mind raced while moseying to the back parking lot with exactly how he would adjust the beatdown accordingly. Thankfully Flashdance appeared from the shadows to round out the PAX and save YHC’s plan.

    A big F3 welcome to Soccer Mom and kudos to Shooter for recruiting the youth soccer circuit Monday night.

    Rosie rolled in Sippy Cup style, logging an extra mile on the front and back end of the beatdown.  Great work.

    And great work to all, as the PAX kept it going hard and fast with very few breaks in between.

    It was an honor to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    Great Job Flashdance at the Devil’s Backbone 5K w/ additional F3 beatdown.

    Flashdance has Q next Tuesday for NoToll.

    Sorry I missed the others.

  • 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.