Author: EF Hutton

  • Prediction? PAIN!

    22 Stallions hit Mighty Mick’s AO with Hearts On Fire for a 40th Anniversary Rocky beatdown.

    EF downed some raw eggs and planted the flag, here’s how it went down.

    Mosey to circle

    COP

    • Invisible Jump Rope
    • Cuff & Link Squats
    • Knockout Merkins
    • Philadelphia Dry Docks
    • Mountain Climbers
    • Southpaw Shuffle
    • Butkis

    Mosey to Amphitheatre

    ROCKY

    In Rocky, the World Champion, Apollo Creed, gave an unknown a shot at the title.  Little did Apollo know, Rocky Balboa had the heart of a lion and a jaw made of iron.  Few gave Rocky a chance until suddenly in the first round Rocky knocked down the champ on his way to a grueling 15 round split decision.  Rocky trained by doing sit-ups, merkins, military presses, and pounding slabs of meat.

    • Pound That Meat – Drop for 5 Burpees
    • Merkins and World War II Sit-ups (1/14, 2/13, 3/12, ….14/1)
    • Pound That Meat

    ROCKY II

    In Rocky II, after being called a fraud Apollo taunted Rocky into a rematch, out to prove that the first fight was a fluke.  Rocky’s trainer Mick knew that in order to win Rocky would need to confuse the champ by fighting right handed and using speed to avoid a beating like the first.  In order to develop speed and agility, Mick had Rocky chase chickens until he could catch one.

    Eat Lighting and Crap Thunder – Chase the Chicken down the field

    • Round 1 – Bear Crawl (1s) vs Crawl Bear (2s), flip
    • Round 2 – Crab Walk F (1s) vs. Crab Walk B (2s), flip
    • Round 3 – Run (1s) vs. Back pedal (2s), flip

    ROCKY III

    In Rocky III, after mowing down a series of lesser opponents, a challenger by the name of Clubber Lang stalked Rocky demanding a shot at the title. After Lang insulted Rocky’s wife Adrian the match was set.  On his way to the ring Rocky’s manager Mick suffered a heart attack.  Distracted by Mick’s absence the Champ was dominated.  After a pep talk by Adrian, Rocky finally regained his will to fight.  In order to beat the much bigger and stronger fighter, Rocky enlisted his now friend Apollo to train with him.  To beat Lang, Rocky would need to wear him down with quickness and finesse.  Rocky learned to float around the ring and built his endurance by practicing footwork with Apollo, swimming, and racing on the beach.

    • Side Shuffle
    • Bearcrawl
    • Side Shuffle
    • Sprint
    • Repeato

    ROCKY IV

    In Rocky IV, Apollo came out of retirement to face the Russian amateur champion in an exhibition fight.  To Rocky’s horror, Apollo was killed by the giant Russian.  Against Adrian’s wishes Rocky traveled to Russia to train and seek revenge for his fallen friend.  Ivan Drago was a machine fueled by the best Russian technology, training methods, and PEDs.  Rocky was fueled by anger.  To train Rocky went old school, running up mountains, pulling a sled, slinging rocks, chopping wood, and doing the craziest pole smokers you’ve ever seen.

    • American Hammers vs. Russian Twists – Sippy Cup FTW
    • Rusty Cage – 3 Rounds 10 pullups/ 10 WWII Sit-ups

    In Rocky II, Rocky’s training culminated with Rocky leading the PAX on a run through Philadelphia ending on top of the Metropolitan Museum of Art.

    • Run around AO ending on top of Carillon.

    MOLESKIN

    YHC has been a fan of the Rocky series ever since he can remember.  YHC’s birthday wish at the age of 5 was to go to the theater and see Rocky IV.  While age 5 was perhaps a bit young to witness such violence, it was the perfect age for a young EFH to develop a sense of American pride and determination.  It was YHC’s hope that today’s workout and homage to Rocky would also pay tribute to the foundations of F3.  While Rocky always had tough opponents in the ring it was his ability to overcome his inner self telling him to quit or give up that made him special.  No one could ever match Rocky’s heart.  F3 men have that same heart and ability to push themselves beyond what their bodies want to do.  Thanks to all for indulging YHC today and your patience as YHC set up each exercise.  Note to YHC, 10 years from now on the 50th anniversary YHC will borrow a real chicken from DK and find some slabs of beef for the PAX to pound.  Special shout out to any PAX that got every reference.  Cuff and Link were?

    ANNOUNCEMENTS

    • Keep EHing your Tidewater connections – Rosie is leading the PAX down for the last Saturday
    • Good Luck to Bear Creek 10 milers tomorrow
    • Continued prayers for Toga’s and Abacus’s families

    COT

    “You, me, nobody is gonna hit as hard as life, but it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward.  How much you can take and keep moving forward.  That’s how winning is done.”  Rocky speaking to his son in Rocky Balboa

    EF Hutton Has Spoken

  • EF is angry today, my friends, like an old man trying to send back soup in a deli

    7 Crazies congregated at the Stone House to kickoff Thanksgiving week with a bang.

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

    Mosey to the seating area just down the hill from Stone House

    COP

    • Merkins x 15
    • Imperial Walkers
    • Helicopters
    • Arm Circles
    • Copperhead Squats
    • LBCs
    • Box Cutters
    • Merkins x 15

    Mosey down the hill to the pond area

    Dora – Partner 1 Runs Uphill to the Bridge/ Partner 2 Exercises

    • Body Builders x 50
    • Lt. Dans x 100
    • Flutter Kicks x 200 2ct

    Plankorama

    Lap Around Pond w 2 Burpees at every 2nd Lamppost

    Continue Burpees at last light until PAX completion

    Mosey to top of stairs

    Gunslingers – coupon curl into an overhead press and triceps press IC x 15

    Mosey to Tennis Courts

    Suicide

    Back Pedal Suicide

    Ring of Fire

    Plankorama

    Mosey back to shovel flag

    For those counting, YHC had roughly 120 merkins in the workout

    MOLESKIN

    After a pleasant weekend, the gloom returned on Monday full blast.  As of the planting of the flag the temp was yet to reach 30, though at least half of the PAX rolled out in their finest summertime apparel.  As the PAX received its first assignment of the day, Hardywood wondered aloud if an upcoming visit from the in-laws had YHC angry.  To answer the question, no EF loves all creatures, even the in-laws in short duration and as long as they live in a different city.  In fact YHC was not angry at all as the title suggests, YHC was elated after Saturday’s victory in South Bend and Sunday night’s smackdown in DC.  Perhaps a little jacked up on adrenaline despite a lack of sleep.  Flipper shared in YHC’s excitement.  Welcome back Wheelbarrow, glad to see a new face and hope to see you back soon.  Swirly regaled the PAX with tales from the road on Saturday including TYA’s old man bladder, Bleeder beating down the door of his own establishment, and Saab looking on in horror.  Swirly was pleased to report that he kept the peace and avoided confrontation as another group on the mountain passed out shiny new t-shirts claiming “We Own Mt. Trashmore.”  F3 doesn’t need to make such a claim, only to have a place to plant the flag and make men better.

    ANNOUNCEMENTS

    Special 60MOM on Turkey Day at 5:30 followed by 7am Circus for those desiring a double dip.  Hardywood plans to bring coffee for post Mary 2nd F.

    Keep EHing your Tidewater connections – Hardywood is leading the Clown Car down on Saturday

    Dreamliner is starting a mid-week workout down in the Chesapeake area, spread the word

    See recent BBs for others

    EF Hutton Has Spoken.

  • Bearicides: Better in Theory than Practice

    4 Strong eagerly rolled out of the fartsack to tackle their weeks without a case of the Mondays in sight.  EF took the helm, here’s how it went down.

    Mosey to the seating area just down the hill from the Stone House

    COP

    • Helicopters
    • Arm Circles
    • SSH
    • Copperhead Squat
    • Box Cutters
    • Merkins
    • Derkins
    • Box Jumps
    • Incline Merkins
    • Donkey Kicks OYO

    Mosey down the hill to the pond area

    Partner 1 Runs Stair Loop/ Partner 2 Exercises

    • Lt. Dans
    • Merkins
    • Elbow Plank
    • Burpees

    Mosey to top of stairs

    Coupon Bicep Curls x 15 IC

    Mosey to Tennis Courts

    Regular Suicide

    Bear Crawl Suicide or Bearicide

    Plankorama

    Mosey back to shovel flag

    MOLESKIN

    As the PAX assembled at the old Stone House there was a very unhappy pooch lurking in the gloom.  Either the dog was a Seal Teamer or being chased by a coyote.  YHC is guessing the former, but the PAX was undeterred and set off into Cujo’s territory anyway.  BT theorized that Sippy would be late as he passed him crossing the bridge on the way in, but Sippy hit the AO right on time.   YHC has only posted at Batteau a couple of times, and forgot how much that Stair Loop sucks with or without coupon in tow.  Today marked the first birthday of YHC’s alter ego, EF Hutton.  YHC has been truly blessed to be part of F3RVA this past year.  YHC is constantly inspired by the fact that this group has men from all walks of life, doctors, lawyers, CEOs, small business owners, engineers, pastors, accountants, and probably some ditch diggers, but all extraordinary in their own way.  At the end of the day, no matter what we do or where we are from, we are all men in need.  We seek strength, physically, mentally, and spiritually, we seek encouragement, we seek leadership, and we seek fellowship.  YHC has found all of these things thanks to F3.  Only 15 more birthdays before YHC can find some “respect” as well.  Cheers!

    COT

    ANNOUNCEMENTS

    Bear Creek 10 Miler (Still open?  TYA can get you in?)

    HDHH this Wednesday at Zima’s Place aka Hardywood Park Craft Brewery, be sure to drop his name

    EH any Hampton Roads guys that you know.

    Since all BBs seem to finish with a signoff now, YHC will go with:

    EF Hutton Has Spoken.

  • Mud? What Mud?

    Two rugged maniacs escaped the sack for a Saturday morning beatdown.  Here’s how it went down.

    COP

    • Mosey around waiting area
    • Don Quixote Abe Vigoda style
    • Imperial Walkers
    • Lunges
    • Copperhead Squats

    Mosey 5 kilometers through mud, muck, and mire.  Navigate over, under, through 25 obstacles of varying difficulty testing the PAX’s strength, agility, balance, grit and determination.

    MOLESKIN

    In true F3 style, the PAX arrived in the early morning gloom to a nearly empty parking lot.  YHC arrived at 0815 to secure the perimeter for a scheduled 1000 beatdown, only to have the remaining PAX arrive just a few minutes later.   Prior to this beatdown YHC had never competed in any sort of organized race before and thought perhaps the Rugged Maniac would be a fun first post.  It was indeed fun, but more challenging and humbling than expected.  Running through 3 plus miles of ankle deep mud is exhausting.  While it was still a you vs. you workout, YHC was proud to wear that F3 logo on his chest and felt compelled to represent the F3 Nation well while showing some of the other groups exactly what F3 is all about.  YHC was grateful to have Flipper alongside to push him the entire way.  Flipper’s effort out there was second to none.  Despite a number of scratches and abrasions, a Goldberg, and a deep thigh contusion, the PAX muscled through and crossed the finish line together as one strong with a finishing time just over 51 minutes.  Special thanks to Mrs. Flipper and Flip Dog Jr. for coming out to support the PAX in this CSAUP adventure.

    Finished the day with a little 2nd F and some refreshments.

    ANNOUNCEMENTS

    Bear Creek 10 miler 12/4 – join Lab Rat and others

    View post on imgur.com

     

  • Bad Things!

    As YHC wrestled with the warm clutch of the fartsack this AM, I wondered what exactly would be the penalty for fartsacking through a scheduled Q.  Tons of burpees?  Continuous loops up and down the Dogpile pipe?  Branded with a Scarlett Q?  Just as YHC began to drift back off to sleep, I could sense that something mysterious was lurking.  Struggling to lift my eyelids, I could see something was sitting, waiting in the corner.  I could barely see a hazy silhouette.  As my eyes began to focus it whispered softly “bad things”.  Huh, what was that?  Again it whispered “bad things” only this time slightly louder.  I closed my eyes tightly and opened them once again to find Swirly standing over me, staring me in the face 4 inches away.  “Bad things” he growled once again.  I closed my eyes one last time and in an instant he was gone.  With that, YHC leapt out of bed, away from the firm embrace of the fartsack, and headed off into the gloom to Q a WDog Beatdown.  8 Brave escaped the sack for bad things of a different variety.

    COP

    • Helicopters x 15
    • SSH x 20
    • IW x 20
    • Mountain Climbers x 20
    • Box Cutters x 21

    Mosey to Street

    • 2 Burpees per Street Light – 1 Loop

    Plankorama

    Mosey to Amphitheatre

    • Donkey Kick Ladder 18-1
    • Touchdown Al Gore-orama
    • Arm Circles
    • Box Jump Ladder 1-18

    Plankorama

    Mosey to Rusty Cage

    • Overhand Pullups/ Hanging Gas Pumps x 10/10
    • Underhand Pullups/ Hanging Gas Pumps x 10/10

    Mosey to Circle

    Ring of Fire – Merkins x 10

    Mary

    • Freddie Mercury x 15
    • Crossover Leg Raises x 10 each

    Mosey to Flag

    As YHC arrived at the AO at 0515ish to find no Corporate truck parked in its usual spot, YHC briefly panicked thinking perhaps it was Thursday and he was in the wrong place before realizing TYA was on the scene and a few brief moments later saw that familiar blue truck emerge from the gloom.  YHC has been a bit out of sorts since that dizzying beatdown Saturday night at the hands of that team from Knoxville who shall remain nameless, plus the multitude of 12 ounce waters and sodas he consumed.  It was then that Swirly confirmed that he was both securing the AO and chasing off some punk up to no good in his neighborhood.  TYA was concerned that the blue boxes were nowhere to be found and headed off into the darkness to do what needed to be done.  Perhaps that was not a dog, but TYA’s work BT stepped in while moseying over to the Rusty Cage.  The PAX was met by another group at the Rusty Cage that was kind enough to share the space as the F3ers showed them how it is done.   Not a lot of chatter on the whole this morning though the PAX and their shins let out a collective moan during the Amphitheatre donkey kicks.  It was a perfect morning for a beatdown and the PAX showed strong.  Thanks to all who came out.  Tales of the BRR were enjoyed by all.

    ANNOUNCEMENTS

    361 Days until the 2017 BRR

    ReeceStrong 5k 9/17 – F3 Richmond Region is currently 2nd in participants; do it the “hard way”

    Spartan 9/24 – join Toga and BT

    Rugged Manic 10/1 – join EF Hutton

    Bear Creek 10 miler 12/4 – join Lab Rat?

    COT by TYA

    Please keep Bleeder and his family in your prayers as his father-in-law, a man who represented what F3 is all about, passed away this week.

  • The Boys of Fall

    21 Gridiron Warriors posted for a two-a-day style 45MOM smashmouth beatdown.  Swirly planted the flag and EF took the snap.  Here’s how it went down.

    The THANG

    Mosey to the futbol field for warmup COP

    COP

    • SSH x DeAngelo Hall (23)
    • Russian Soldiers x Josh Norman (24)
    • Monkey Humpers x Bashaud Breeland (26)
    • Dollys x Duke Ihenacho (29)
    • Arm Circles x Kirk Cousins (8)
    • Merkins to failure – elbow plank, repeato

    Agility Drills

    • High Knees (Over and Back on 1, SET HUT!)
    • Crossovers
    • Karaokes
    • Drop Step Crossovers
    • Backpedals
    • Bearcrawl (halfway, roll, sprint)
    • Sprints

    Position Drills (5 mins each)

    • RBs (Partner Carries)
    • Linemen (Plank Rolls)
    • WRs (Pattern Tree – Hook, 10 and Out, Post, Fly)

    Bull in the Ring (F3 Style – Grassdrill Burpee Shuffle)

    Homecoming Suite

    • APDs x Matt Jones (31)
    • Pickle Pounders x Colt McCoy (16)

    Take a Lap and Mosey back to shovel flag

    MOLESKIN

    Every year around this time YHC drives by one of the local high schools and sees the team out going through the same drills YHC did about 18 years ago and boy does it take YHC back.  Those that really know YHC, know how much YHC lives for football.  YHC would do just about anything to go back, put the pads on, and go to war one more time.  There’s nothing quite like the Friday Night Lights (except maybe Saturday and Sunday for the lucky few).  The video included perfectly summarizes what football meant to YHC as a kid.  Anyone else get goosebumps watching that?

    The PAX seemed quite amused by YHC’s choice of shirts this morning.  Some debated whether YHC was heading straight for the golf course, some wondered if YHC was just planning to skip the showers and head straight to the office, while some thought YHC was just a plain weirdo.  As the beatdown unfolded, the PAX began to catch on and it made much more sense as the darkness of the gloom lifted and the workout ended.  YHC was sporting an original 1980s W&L HS coach’s polo worn by YHC’s own head coach Lee Sterner circa 1995.  YHC opted out of the old BIKE shorts.  The PAX was also baffled trying to figure out the basis for YHC’s COP counts. Prime numbers, really?  Nothing as cool as that, just your Washington Redskins starting DBs and Captain Kirk.

    As the PAX broke out into position groups it became clear that YHC better get his head back in the playbook as he totally drew a blank trying to deliver the assignment for the 4th position group  (Linebackers FWIW) and could not read his Chris Weinke in the gloom.  Perhaps YHC has a little bit of CTE.  Perhaps YHC has a little bit of CTE.  Wait, where the hell am I?

    If any of the PAX really wants to smash some heads Swirly and the kids at his park are down for a game of Smear the …..

    Men, thanks for coming out and indulging YHC.  Hopefully you all walk away today feeling like a 16 year old boy, check better man.  It was a privilege to step out front and lead once again.

    COT – 1-2-3 F3!

    ANNOUNCEMENTS

    Run next Wednesday then refreshments at TYA’s plus a screening of The Barkley Marathon

    Wear your flannel to Dogpile on Saturday as HoneyDo pays tribute to Grunge.  Sorry to have to miss though YHC is more of a Hair Band guy anyway.

    If you need access to F3 Nation and group communications text F3RVA to 97000.  Is that right Hardywood?  Charges may apply.

    Rugged Maniac on October 1 at Virginia Motorsports Park if anyone wants to join YHC.

  • 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.