Author: BoBerry

  • Shakedown said it was OK

    4 warriors of the soggy gloom showed up for some Sunday fun. 3 PAX with 2 legs and 1 with 4 legs. After some debate and Shakedown’s approval, it was decided to hit the trails despite a few puddles in the parking lot. Excellent time had by all. Covered about 6.8 miles today through beautiful trails, crossing the James twice today. Excellent conversations today. Topics included Cub Scouts, dad jokes, how to hide your money, surgery/health issues, and customer service.

    Numberama, Nameorama

    COT

    YHC forgot this part of the F3 routine so here it is: Great to share time and be a part of this awesome group. Prayers for health of the PAX and their families and strength to keep pushing to have a positive impact in our communities.

    NMS

    It was great to enjoy a new part of RVA. Excellent to get to know some of the PAX a little better. Experiencing nature is helpful in reminding YHC that there is a lot to be thankful for.

  • Giving it to the pavement

    13 PAX including one from north of the River came to Twin Team for a early morning beat down. According to the frozen frogs this is how it went:

    COP

    • SSH x 25
    • Michael Phelps x 10
    • Hairy Rockettes x 10
    • Collard Pickers x 10
    • Crab Cakes x 10
    • Hello Dollies x 10
    • RosLitas x 10
    • HRMs x 13
    • Pickle Pounders x 10 (excellent mumble chatter about YHCs impeccable form showing the pavement who is boss during this one)

    The Thang

    Two Boberry biscuits around the track with 5 burpees after each one

    Garbage plate special, partner up then 5 minuets of:

    • One partner does donkey kicks, while other partner does Kimchi Twists, count by twos
    • next round WW2s and balls to the wall
    • last round burpees and people’s chair

    BTTF for 10 push ups any style on your own

    COT

    Orange Crush took us out.

    NMS

    Awesome to have the honor to lead these men today. Props to Garbage Plate for coming to Twin Team for the first time. Tclaps to Orange Crush and Mousetrap for coming out despite nagging injuries. Cooper is a welcome addition to the PAX for sure. Not only does he distract PAX from burpees when needed, you can always “blame it on the dog”. Great job today gents!!

  • You Don’t Have To Run To Be Cool

    YHC was thankful to make it to another birthday so today’s theme was get to know YHC. One professional driver came in hot at 5:30 on the nose and then we were off, 11 strong.

    COP

    • 37 (27? 47?) SSH (was going for 37 but top notch mumblechatter made keeping track difficult for YHC)
    • 10 Jazzercise (favorite F3 exercise hands down)
    • 10 Collard Pickers (YHC is from the Collard Capital of the World, Ayden, NC)
    • 10 Hillbillies (self explanatory)
    • 10 Russian Soldiers
    • 10 Alabama Prom Dates
    • 10 Hello Dollies
    • 10 Rosalitas

    The Thang

    • 2 Pack of Boberry Biscuits – 2 laps around the track, mosey on curves, sprint on straightaways, 10 burpees after each lap. Mosey to the field in the middle for
    • Beast of the East Carolina: YHC’s alma mater ECU was founded in 1907 so..
    • 19 squats
    • 7 Chuck Norris’
    • 19 Plank Jacks
    • 7 No Cheat Merkins
    • 19 American Hammers (somehow didn’t end on a 7… YHC did not major in math…).
    • New employer Starbuck’s mission statement boils down to “one cup at a time” so run around the school, indigenous people style, last person did 5 Merkins before passing the others
    • YHC is a tennis player so we stopped at tennis courts and did some Agassis:
    • Karaokes, high knees, ass kickers and running backwards
    • BTTF for a round of Mary (encouraging others to lead is favorite part of working in food service mgmt.)

    Numberrama, Nameorama (YHC managed to forget age already)

    Announcements etc

    • Prayers for Aisle 5 as he recovers from surgery

    NMS

    This has somehow been best and worst year of YHCs life at the same time. Thankful to have F3 to help sort through the morass of everyday life. You guys are awesome! Thanks for putting up with directions still being a bit of work in progress..

  • A James Bond Biscuit

    6 semi frozen PAX showed up to attack the day at Timberwolf (“should I be able to feel my toes?”). YHC wanted to continue the week of themed work outs. Today is the same day that “The Man With The Golden Gun” came out in 1974 so James Bond theme it is!

    COP

    • 10 SSH
    • 10 Don Quixote
    • 10 “From Russia With Love” (Russian Soldiers)
    • 12 Cherry Pickers
    • 1 James Bond (10 count each direction of the finger gun)
    • 10 LBCs

    The Thang

    “You Live Twice” (Mankillers starting at 10)

    “Octopussy’ Four Corners

    • 8 Merkins
    • 18 2-Count American Hammers
    • 28 Plank Jacks
    • 38 LBCs
    • This went by quickly… Doozy asked if this was a “prostitute” four corners, YHC hadn’t heard of that. It was explained. Some mumblechatter (“they suck”). YHC said ok let’s do it and we did for the repeato round.

    “Thunderball”s to the wall

    • Balls to the wall – One Minute
    • People’s Chair -One Minute

    “Dr. No” Bearcrawl

    • 30 Dips (bearcrawl to next station)
    • 20 Rosalitas (bearcrawl again)
    • 10 NO Cheat Merkins

    Had some time over so we did 2 Boberry Biscuits around track with 5 burpees after each lap, then “Abs Ring of Fire” where each of 6 picked an exercise that was done by the PAX.

    Numberama, Name-orama

    Announcements

    -Winter Tour signup is available for those interested, see Oyster’s Pre-Blast

    COT – YHC took us out,

    NMS

    A lot to be thankful for in the cold gloom this morning. Great work by all of the PAX today. Enjoyed the pass around of the Q at the end! YHC may have had the Q but was influenced by others in the exercise choices today. The push to do better everyday comes not only from within, but from the push of those YHC has chosen to be around these extra frosty mornings. It was a privilege to lead!

  • What was that? A spicy biscuit (VQ energy=running)

    11 warriors of the gloom showed up for YHC’s VQ. Tclaps to Gumbo for extra credit laps before the workout. Yesterday was 9 year anniversary for YHC and M. So you may see a theme.

    COP

    Long mosey to bus lot for:

    • 9 Abe Vigoda
    • 9 Windmills
    • 9 Jazzercise
    • 9 Imperial Walkers
    • 9 Russian Soldiers
    • 9 Cherry Pickets
    • 9 Freddy Mercury
    • 9 Heels to heaven

    The Thang

    Partner carry/booyah Merkins light pole alley/ladder. Several PAX said they didn’t hear correctly when YHC called it out. YHC has same reaction this exercise was done at another AO. Followed by mosey to track for ascending 4 corners on track, starting with 1 each: wide grip merkin, WW2, merkin, box cutter. 2nd lap 2 of each etc up to 9. Mosey BTTF for merkin ring of fire.

    Announcements, numberama, YHC ended with COT.

    YHC is thankful for 9 years of marriage to awesome M, and for being a part of this great group of guys. Tclaps to Marmaduke for the name Boberry , Bullseye for YHC first set of workout gloves, Hemes for checking on YHC, Rosie for not leaving the 6 lost in the dark at River Run, and to all for welcoming YHC to this organization that has changed YHC and many others lives for the better.