Author: McRib

  • Nothing but love on Twin Team Hill

    Ten SOJ titans rolled out of the fartsack to see if the McRib was still on the menu at Twin Team. According to the cleaning lady at Bettie Weaver Elementary, here’s what went down.

    Warm o rama – Mosey from parking lot of BW to cul de sac at bottom of Twin Team

    • Disclaimer
    • SSHs x 20
    • Don Quijote x 10
    • Arm Circles x 15 w. reverso
    • Imperial Walkers x 20
    • LBCs x 20
    • The Merkin x 10

    Mosey to 13609 Twin Team Ln

    The Thang

    • Love Hill – partner up; partner 1 runs to 13601 Twin Team lane (2/3 up the hill) and back; partner 2 is doing polar bear crawl, switch when partner returns. Incorporate the following exercises in subsequent sets until both partner reach the driveway; Broad Jump Burpees, Lunges.
    • Love Hill 2 – same sequence as before, but the goal is to get to the top of TT hill.
    • Circle up at the top of TT hill and perform Flutter Kicks x 20 IC.
    • 20 count break sponsored by Warby
    • Mosey to 1/3 down the hill – stop for 20 Monkey Humpers
    • Mosey another 1/3 down the hill – 20 Squats
    • Mosey to the start of the 1st Love Hill – 20 LBCs (I forget if this is what we actually did)
    • Mosey back to the cul de sac and circle up for IC Merkins
    • Mosey back to the entrance to the parking lot at Bettie Weaver
    • Indigenous People Run to the end of the bus loop.
    • Mosey to the playground
    • 6-Pack – everyone finds a bar for pull – ups; 6 rounds of escalating pullups and de-escalating squats (1 and 5, then 2 and 4, etc.)
    • Mosey to the free throw line extended for bear crawl to baseline…then lunge back.
    • Mosey back to the flag

    Mary

    Burpee shuffle

    Numberama, namorama,

    NMS

    We came, we saw and we absolutely conquered Twin Team Hill this morning. I have done quite a few workouts on that hill, but never had done a Love Hill until this morning. It was about as fun as expected, and thankfully no spilling of merlot occurred.

    Today marked the official anniversary of my very first workout, which was 6/21/16. I have taken a hiatus or two, when life got busy and stressful. In hindsight, I regret taking those breaks and not realizing how important it is to get up and do something hard to start each day. Also, it is important to lean on fellow F3 brothers when time gets hard and use the time together, in the gloom, to get through it.

    Thanks to those that indulged my antics this morning. It was a pleasure and honor to lead.

    Leave no man behind…Leave no man where you found them.

    Announcements:

    • Poker night tonight at DTHs – see slack for details and rsvp
    • WildCat Bday Q at Alamo on Monday 6/24
    • Convergence at Batteau on 7/4 at 7 AM
    • HR Derby at No Toll – check the Q sheet
    • Homemade Half Marathon on 8/3 at Robious Landing Park – See slack for details or reach out to Don Draper

    Prayer Requests

    • Continued prayers for Wildcat and family

    YHC Took us out

    Til next time…

    McRib

     

  • Nice Rack and Stack


    9 SOJ warriors ventured to Timberwolf to take on a long awaited McRib return to the Q sheet. Here’s what went down…more or less.

    Warm Up

    • SSH x 20
    • Don Q x 10
    • Imperial Walkers x 20
    • Copperhead squats x 20
    • Merkins x 11
    • Freddie Mercury x 20

    Post warm up the pax moseyed to the track to take on an RVA version of the

    The THANG – Rack and Stack.
    Start at corner of track
    Complete 10 merkins
    Run 1/7 of track to bleachers
    On the first bleacher complete 15 dips

    Back to beginning and repeat each stations, and adding an additional station (which includes running a further 1/7 lap) each round til you get up to the 40 rep exercise (7 total stations) at the completion of a full lap. Here the entire stack is completed.

    The remaining exercises included:

    • 20 core (LBCs, Am Hammers, WWIIs, etc)
    • 25 Carolina Dry Docks
    • 30 ssh
    • 35 squats
    • 40 mountain climbers 

    At the conclusion of MCs we proceeded to ‘Unstack’ (complete each one again) all exercises in place with exception of dips (ran to bleachers for dips)
    PS – the entire PAX stayed together for each station and did the exercises in count/cadence.

    Mosey back to the flag to plank for 15 seconds 😂.

    Numberama/Nameorama/COT

    YHC took us out.

    NMS

    Great time this morning gents. This exercise format was something I learned, while downrange with the New Brunswick Pax near Ocean Isle beach, NC. This was a fun way to spend the entire q on one format of exercises. Not a lot of mumblechater today, but some appreciated counting where needed.

    Welcome to Columbo who was brought by Cookie. He’s visiting from Hartford, Connecticut.

    Thanks for allowing me the opportunity to lead. Til next time! McRib

    Announcements

    • Half marathon and 10k Aug 19 at Robious Landing 0530
    • Pickle ball tourney 8/26 at Forest Hill Pk 0600

    Prayer Requests

    • Pray for Futons mom recovering from surgery at NIH
    • Pray for Hee Haws daughter Liv

  • I Got the MOTs. What you got?

    5 warriors ventured into the gloom this am for the most recent release of the McRib at SOT. 
    Here’s what went down.

    COP

    Mosey from the flag to the football field and circle up at the 50 yd line

    SSH
    Don Quixote
    Imperial walkers
    Arm Circles
    Merkins
    LBCs

    Mosey to end zone

    Partner up – Catch me if you can

    • P1 – run backwards
    • P2 – 10 diamond merkins and sprint to catch partner 1

    Repeat until up and back of football field

    Al Gore for the six

    Quarter pounder 

    1. Sprint to 25 for 25 merkins
      Bernie back
    2. Sprint to 50 for 50 squats 
      Bernie back
    3. Sprint to 2nd 25 for 75 single count flutter kicks
      Bernie back
    4. Sprint to end zone for 100 SSH

    Plank for six

    Curb crawl 

    • Start on the goal line and BC to the 10 yd line for 1 merkin
    • CB Back to the goal line for 2 merkins 
    • Repeato up to 5 and back down to 1

    Indigenous peoples run around outside of track

    • The last runner does 2 burpees and sprints to the front
    • Each time the PAX passes the running group for DDs birthday we stop and do 4 + 1 merkins

    Elevens across the football field

    • squats
    • Wwiis

    Mary

    Freddie mercurys
    APDs
    Ring of Fire merkins

    Numbers and names  

    Announcements

    Breaking bread is back in person and March is open for volunteers.  See Oyster for details.

    Orange Crush is hosting a 2nd F bourbon tasting on Feb 16 with a book discussion to help facilitate fellowship and conversation. See OC for details on the event and DTH for more info on the book.

    Prayer requests

    Bullseye – Dad is recovering from back surgery

    Nancy Lopez is having surgery soon 

    NMS

    It’s been too long since YHC has led an F3 workout and today was a lot of fun.  I appreciated the opportunity to take the Q this am and it was a pleasure to lead.  It was also great to see so many others helping Don Draper celebrate his 41stbirthday with an extra long MOT. I also really enjoyed having both MOT and SOT working out closely together, which helped create a fun atmosphere for all and hopefully helped everyone push a little bit more today than they normally would.  I’m really impressed with everyone’s hard work and look forward to doing it again soon.  

    Til next time!

    McRib

  • 5 is better than 3 at Twin Team

    3 warriors ventured into the gloom at 0530 at Twin Team to navigate an absolutely gorgeous 70 and sunny morning in RVA.  At 0533 2 additional men followed suit to  join the triad and expand the PAX to 5 for an action packed hot potato Q at Twin Team.


    Here is what YHC thinks went down:

    Mouse Trap Q

    Mosey around bus loop and back to parking lot to begin COP

    COP

    • Arm circles forward x 10
    • Don Quixote x 11
    • Russian Soldiers x 12

    Pass Q to Loose Goose

    Mosey to baseball field at Bettie Weaver

    Four Corners

    • Corner 1 – 10 Merkins
    • Corner 2 – 15 WWIIs
    • Corner 3 – 20 Squats
    • Corner 4 – 25 Lil’ Baby Crunches
    • Repeato adding 5 additional reps per corner

    Pass the Q to Oyster

    Mosey to Left Field line of Baseball Field

    Oyster Special

    • Sprint to end of the field
    • Mosey Back
    • Repeato x 3
    • Note: On 2nd mosey was reversed (marmaduke style)

    Pass the Q to Tobit

    Mosey to the Swamp and to the football field (w. sprinklers on)

    Quarter Pounder Swamp Style

    • Crab Walk Forward 25 yards
    • Bear Walk Forward 25 yards
    • Broad Jump 25 yards
    • Crab Walk backward 25 yards
    • Repeato

    Pass the Q to McRib

    Mosey up to the Bettie Weaver playground

    The 6 Pack

    • 5 pull ups followed by 1 Squat
    • 4 pull ups followed by 2 Squats
    • Etc

    Plank and wait for the six

    Mosey to the front bus loop

    Curb Crawl

    • Grab a curb and perform 1 merkin then bear crawl across to opposite side and perform 2 merkins
    • Repeat up to 5 merkins and then back down to 1

    Al Gore

    Mosey back to the flag for Mary

    Mary

    • LBCs x 20
    • APDs x 20
    • Burpee Shuffle
    • Merkin Ring of Fire
    • Supermans

    Announcements

    • Puppy pile Saturday June 29
    • No Excuses June 22
    • Something else really early on June 22

    Numberama, NameOrama

    YHC took us out

    NMS

    It was a great morning to be out in the gloom.  YHC got a little bit of a late start and arrived to the AO at the exact same time as Loose Goose.  Luckily for us the PAX was in the same parking lot getting started on a good hot potato Q. 

    Mouse Trap kicked it off pretty well with some COP exercises.  YHC arrived right at the tail end of arm circles, just as the Pax was about to go into Don Quixote.  Apparently, Mouse Trap had the record player on the wrong setting as the initial cadence for DQ was at neck breaking speed.  Luckily an adjustment was made and a comfortable DQ rhythm was settled on. 

    Loose Goose had only been on the premises approximately 120 seconds when the Q was handed over.  Upon leading the Pax into Four Corners LG was mentioning an epic 4 corners led by LugNut at No Toll, which coincidentally reminded YHC of a legendary 4 corners told that LugNut led at Source of Truth.  YHC hasn’t had the pleasure of partaking in a LugNut 4 corners, but legend holds that he has mastered the art of it.  YHC was also surprised at how dry the grass was on the fields of TT, which was evidence of the absolutely perfect weather this AM.  Certainly a nice transition from the muggy conditions recently. 

    Next, the PAX was thankful to Oyster for pushing us to stretch our legs and try to improve on our speed work.  YHC has sprinted alongside Oyster a number of times and am always surprised by his quickness and sprinting ability.  He and Tobit were working hard to outpace each other on each interval.  Great job pushing each other fellas!

    A Twin Team workout is always extra fun when you can take a tour of the Swamp (JRHS Football Stadium).  It’s especially a treat when the sprinklers are on and the field is nice and wet.  That made for some challenging crab walks and bear crawls, as much of the pax got sprawled as our hands and feet slipped across the field.  During said crab walk, YHC took a spill on the wet field and got to deal with wet butt for the rest of the morning. On that note….crab walks are a beast for YHC and that’s twice this week that Tobit has brought that pain to SOJ.  Kudos to Tobit for bringing that out again today at TT.

    YHC has not Qd a workout in quite some time and it felt great to take that honor for part of this morning and finish us out with some good upper body focus with the 6 pack and curb crawls.  Those curb crawls were tough and YHC could barely hold up arms for the TD Al Gore.

    Thank you to all the PAX that came and led a great Q this AM.  YHC is humbled to be a part of this great group of men and to be able to help lead from time to time.

    Til Next Time!

    McRib

  • Hate hath no mercy…

    18 Humidified warriors descended upon a dense, hot and humid August gloom at Dogpile.  Here is what went down more or less (the order of these events is completely foggy to YHC).

    COP

    • SSH IC x 40
    • Imperial Walkers IC x 40
    • Don Quixote IC x 10
    • Arm Circles IC x 15
    • Merkins IC x 40
    • LBCs IC x 40

    Love Hill

    PAX moseys to love hill to attempt to go over the hill.

    • Partner 1 sprints from bottom of hill to gate
    • Partner 2 performs 1 of 3 exercises (Polar Bear, Lunges, Broad Jump Burpee)
    • Continue until both partners relay to gate at top of love hill

    Mosey to Rusty Cage for Pull Ups and Jerkins

    • Partner pull ups x 40
    • Partner jerkins x 40

    Mosey to Amphitheater for 40 Donkey Kicks up the Steps

    • 2 DKs per step until you get to top 2 and then 4

    Noah’s Arc

    • PAX planks in two lines facing each other
      • 1st 2 perform 2 Merkins then sprint around circle
      • Repeat until all PAX have sprinted around circle

    Mosey to field for Elevens

    • Carolina Dry Docks & LBCs

    Mary

    • Freddie Mercurys IC X 40
    • Flutter Kicks IC x 40
    • Rosalitas IC x 40
    • Alabama Prom Dates IC x 40
    • American Hammers IC x 40

    Native American Run Back to Flag

    40 WWII Sit ups OYO at Flag

    Numberama, Name O Rama, Announcements

    • Breaking Bread on 8/27 (Gumbo has the Q) – See Pre-Blast
    • Reese Strong 5K 9/16 – followed by Circle K’s Crab Fest (See Pre-Blast)
    • Convergence on 9/30 – Be ready for a hot potato

    YHC took us out

    NMS

    On August 16, 1977 the world was shocked by the loss of an international icon.  The king of rock and roll, Elvis Presley, died suddenly and unexpectedly.  Meanwhile, in Columbia, MD a 30 year old die hard fan, who was 8 1/2 months pregnant with her 3rd child, went into false labor.  That woman was YHCs mom, and 3 days later, YHC was welcomed to the world.  40 years later, in the midst of a dense blanket of humidity, YHC started his birthday with 18 of the best guys around RVa.  At 6:40, when YHC arrived to the AO,  there was a feeling of loneliness that the end of hate would be alone and in the dark with the planted shovel flag.  Luckily, a few minutes later, Flipper showed, and then a minute after that Gumbo, and then things started to come together.

    Prior to COP it became clear to the PAX that this morning was YHCs end of hate, and the 40 counts of exercises was no surprise to anyone.  Upon completion of COP, it was time to get over the hill by heading over to Love HIll and getting the morning started.  The introduction of this was met with a lot of enthusiastic sighs as those who have had the pleasure of Love HIll knew it to be a chore.  This was also Shakedown’s first introduction to Love Hill and he mentioned that this was a nice new form of punishment at the end.  YHC agrees with that.

    The Rusty Cage is YHCs favorite portion of this AO.  YHC loves to incorporate pull ups into any Q.  YHC partnered with Hardywood during this and learned that he is recovering from tendinitis and had to modify.  Even with the modification, Hardywood crushed this like the true warrior he is.

    The air in the amphitheater was especially thick today, which made 40 donkey kicks up the steps an especially glorious endeavor.  Fudd as usual had many questions about the meaning and significance of the count of the exercise here.  Like I said, the air was thick and was an obstacle and clearly was impeding the PAXs ability to think clearly.  YHC is not even sure if any of the events documented actually occurred this AM :).

    Between the heavy air and the lack of sleep from last night, YHC can’t clearly remember much about the rest of the workout, except that Elevens were slightly modified and there was a lot of mumbling and groaning upon the beginning of the native american runs, that we were headed in the wrong direction.  Nonetheless, the best sound at the end of the morning was the roars and claps from the PAX upon YHCs call out of 40.  That was a great feeling and YHC is priveleged to be a part of this great group called F3 Rva.  Much love to the PAX this AM and thanks for indulging me and following my lead.  You guys all crushed it and I can’t think of a better way to start my 40th birthday.

    Til Next Time

    McRib

  • SOJ Take Over Week Continues: Beautiful Morning at WDog

    This morning 11 brave souls and 1 FNG with modified parking ventured into the gloom of WDog to start a beautiful Wednsday morning.  Here is what went down:

    COP

    • SSH IC x 25
    • Hillbillies IC x 20
    • Don Quixote IC x 10
    • Arm Circles IC x 15
    • Merkins IC x 10
    • LBCs IC x 20

    Burp around the clock

    • Start at 12 O’clock on the roundabout
    • Bear crawl to 3 o’clock and perform 3 burpees
    • BC to 6 o’clock and perform 6 burpees
    • BC to 9 o’clock and perform 9 burpees
    • BC to 12 o’clock and perform 12 burpees
    • Al Gore and wait for the PAX

    Mosey to amphitheater

    Step Ups/Box Jumps Escalator

    1 to 18

    Dips Escalator back down the Amphitheater

    Mosey to Rusty Cage

    6-Pack

    • 5 pull ups/ 1 squat
    • 4 pull ups/ 2 squats
    • etc down to 1 pull up/ 5 squats

    Mosey to circle

    Mary

    • Burpee Shuffle
    • American Hammers IC X 25

    Mosey back to flag

    Numberama/Name o Rama

    Announcements

    • 9/30 Convergence
    • Reese Strong 5k
    • Circle K Crabfest (RSVP to backblast)
    • New AO SOJ at Tomahawk MS starting 8/17
    • MC Hammer is coming to RVA on 8/19 (did I get this right Offshore?)

    Lab Rat took us out

    NMS

    SOJ takeover week continued this AM on a beautiful August morning at WDog.  The weather was clear and a brisk 63 degrees, quite the contrast from yesterday at No Toll.  As such, YHC felt the need to spread the PAX far and wide to see as much of this great AO as possible.  Upon 5:30 a PAX of 11 took off toward the Carillon to get the party started.  On the way, a figure appeared out of the dark asking questions about F3, so we asked him to join the fun as his car was parked right next to where we were going to start.  After a quick disclaimer and a fair amount of chide and mumble chatter the COP got started.  Hillbillies were welcomed as a staple for SOJ takeover week.  A lot of hopping and giggling ensued during this part of the workout.

    The burp around the clock was something that YHC had tried initially on a business trip to Chicago with Lockjaw last year.  It was originally performed around a rather reasonably sized sun dial.  Performing this around the circle to the east of the Carillon was a bit more of a chore.  Bleeder had no trouble leading through this exercise with his abnormal superhuman bear crawling skills, the rest of the PAX were fairly taxed as they pushed through with a strong effort.  Dr. Phil mentioned that in Greensboro we call this something that looks good on paper.  YHCs response to that was the original plan called for a reversal of time by crawl bearing back around the circle and performing donkey kicks at each interval, but an audible was needed.

    The mosey to the amphitheater was fairly quiet with little fanfare and mumblechatter with the exception of inquiring of the FNG (Valet) of his connection to F3RVA (friend of Splinter who was MIA).  Once the PAX was in the amphitheater, Lab Rat requested Swirly to provide a vocal performance, upon which Swirly reminded everyone of the Queen medley he performed upon doing Freddie Mercuries at DogPile recently.  Much to the dismay of the PAX an encore performance was not provided this AM.

    The Rusty Cage was a bit murky and dark this AM, but around 6AM there was enough light to get the PAX safely there and perform the 6 Pack.  Circle K was disappointed as this exercise was explained as there was no evidence of col beer included.  The PAX effectively crushed the pull ups though and completed in enough time to get in some more burpees and finish strong with American Hammers.

    YHC had never Qd before at WDog and YHC thoroughly enjoyed the opportunity to utilize a lot of the great amenities at this AO and have a lot of fun with the great men and 2.0s of F3Rva.  It was a pleasure and privilege to take the lead this AM.  I am honored and humbled to the PAX for indulging my leadership and other antics this AM.  Thanks for letting YHC lead.

    Welcome to Valet.  You crushed it this AM and YHC looks forward to seeing you again soon SOJ.

    Til Next Time

    McRib

  • Lindsay don’t like the rain at No Toll

    7 brave souls entered the wet conditions at No Toll to beat the rain and enjoy a solid beat down.  Here is what went down.

    COP

    • SSH x 25 IC
    • Hillbillies x 20 IC
    • Don Quixote x 11 IC
    • Merkins x 20 IC
    • LBCs x 20 IC

    Mosey to Pavilion to meet Lindsay

    Lindsays

    • Round 1 – Dips and Copperhead Squats
    • Round 2 – Derkins and Box Cutters
    • Round 3 – Incline Merkins and American Hammers
    • Round 4 – Merkins and LBCs

    Stay in pavilion for Native American Pole Smokers

    • PAX holds 6 inches while rotating through 10 pole smokers each

    Long mosey in the rain back to the Tennis Courts

    Mary

    • Burpee Shuffle
    • Merkin Ring o Fire
    • Alternating Leg Lifts
    • Alternating Leg over knee LBCs
    • Superman

    Numberama, Name-o-rama

    Announcements

    • Convergence on September 30th at Gridiron
    • Reese Strong 5k 9/11
    • Circle K crabfest 9/11 after 5k (see Pre-blast to RSVP)
    • New SOJ AO starting 8/17 at Tomahawk Middle School (Name TBD)

    YHC Took us Out

    NMS

    There was a 100% chance of rain at No Toll when YHC checked the weather before hitting the fartsack last night and thus a decision had to be made.  Make a plan to keep the PAX relatively dry or go all in and plan for a soak fest at No Toll.  Being the conservative soul YHC chose option 1 and decided to alleviate the PAX from being pelted by the downpour this AM.  That and Lindsay don’t like no rain.  The plan was to utilize the pavilion as long as it was pouring, which it did for most of the allotted time.  As YHC pulled into the lot, there was only 3 other PAX waiting.  This number held firm until the New Market clown car showed up as the others were doing side straddle hops during COP.  From there, the PAX worked the upper body pretty hard today, which was very much appreciated by Shakedown and his achy knee, and much needed after YHCs week at the beach, which included a lot of over indulgence of food and beverage.

    It was great to be back in the wet and mossy gloom of No Toll.  Welcome also to Dr. Phil who is visiting up from Greensboro, NC.  You crushed it today and the SOJ crew was glad to have you.

    Great job to all, and thanks for dealing with Lindsay and all of her antics, as well as indulging my spotty and suspect leadership.  YHC is humbled as always to lead such a fine group of men.

    Til Next Time

    McRib

     

  • No Love No Hill No Toll

    There is a road…no simple highway…between the dawn and the dark of night.

    A spry 7 weathered the previous nights storm and did not succumb to the fart sack to take on a bear crawling adventure at No Toll.  Noticeably absent was the New Market boys who must be on an early summer vacation (w. the exception of Wilson, who has now taken his F3 show to NC).

    Here is what went down.

    COP & Disclaimer

    • SSH IC x 3
    • Imperial Walkers IC x 6
    • Don Quixote IC x 5
    • Merkins IC x 10
    • LBCs IC x 20
    • 20 Burpees OYO

    Mosey to first gate

    No Love No Hill No Toll

    • Rabbit Exercise run from gate 1 to gate 2 and back
    • Chasing Exercise (partners switch upon each revolution)
      • Polar Bears
      • Lunges
      • Broad Jump Burpees
    • Rotate until both partners reach gate

    Mosey to grass and then Bear Crawl from grass to Pavilion

    Mini Jackpot Reprise 

    • Exercise 1 – run lap around field
    • Exercise 2 (partners complete as other partner is running lap)
      • 100 Dips
      • 150 Squats
      • 200 Merkins

    Mosey to parking lot

    Native American Pole Smokers

    • PAX holds six inches while each member completes 5 pole smokers (2 revolutions)

    Mosey to bball courts

    Partner Suicides

    • Round 1 – Bear Crawl Suicide while partner performs AMRAP American Hammers (rotate)
    • Round 2 – Backwards Run Suicide while partner performs Monkey Humpers (rotate)
    • Round 3 – Sideways Suicide while partner performs Freddy Mercuries

    Mary

    Merkin Ring of Fire

    Numberama, Name O rama

    Announcements

    • VQ Week planned for 6/26.  See sign up sheet.  Hot Potato Qs will be planned for AOs with no VQ.
    • HDHH for July will be at the Answer BrewPub and will be a send off for Toga.  See Pre-Blast from Lockjaw
    • Something will be coming from SOJ later this summer.

    YHC took us out.

    NMM

    Once in a while you get shown the light, in the strangest of places if you look at it right. 

    365 days ago YHC was indoctrinated into this crazy thing called F3.  After a lot of persuasion from the likes of Earthworm, Saab, LockJaw, Fudd and finally Gumbo, YHC decided to come check out what this was all about.  Since then, my life has been altered for the better.  A year later, YHC has a whole new host of friends and a new happy hour at 0530 and 0600 multiple days each week. YHC is thankful and humbled by the opportunity to lead here and there, but mostly by the camaraderie that is experienced each morning and the hope that is instilled by connecting with such great men.

    YHC’s anniversary Q was filled with a few favorites that have been picked up along the way.

    The post COP started off with a No Toll version of Love Hill.  The lack of a hill at No Toll offers a slight reprieve on the running for this exercise, however, the concept is still fun and works well from gate to gate at No Toll.  Each partner duo crushed this exercise effectively.

    Moseying to the pavilion appeared too easy, so an extended bear crawl was in order.  This also initiated a bc drag race between Jville and Mr Roper.  YHC couldn’t tell who won as they flew by too quickly.

    In honor of Flashdance’s late arrival, YHC decided to pull out a jackpot mini reprise with a fixed set of exercises.  This routine is a lot of fun and allows for an easy fill in for future Qs.  It also provides a nice platform to push yourself and throttle your energy towards the goal.

    There was a lot of push back for the bear crawl suicides and american hammer circuit at the bball courts.  YHC received a lot of questions on the feasibility of performing this combination of exercises.  From Rosie…”You know that’s a lot of American Hammers, do you think that’s a good idea?”….From Shakedown and Mr Roper….”When you say suicide…is that each line and back?”.  YHCs response…”We can do it…let’s go”.  1/2 way through…AUDIBLE…There is something strange that happens in the process of attempting to complete a bear crawl suicide…You go from a high degree of hope at the beginning…to your muscles screaming at you to stop half way through and crawl back on your hands and knees…thus, it was determined to take a short cut on that last piece of the suicide.  With that said, YHC is glad we pushed through most of it together…for as much as it sucked…it was uh..fun:) (maybe not).  On a side note…the monkey humpers and backwards suicides may have been worse.

    During this set YHC also started to chatter with Shakedown about the recent release of “A Long Strange Trip” which is a multi-part documentary on the Grateful Dead available on Amazon Prime.  YHC just started watching it (through episode 2) and it is a really good watch if you are a fan of the band or even a casual observer of the music.  The musical quotes above seemed fitting after that conversation and also fitting to YHCs experience with F3 as they are from GD songs.

    Sometimes the greatest things in life are disguised as too hard, too early in the morning, too strange or just too gloomy.  When YHC initially got the EH to consider coming out to an F3 workout, all of those thoughts and excuses came to mind.  A year later, I see the light.

    As always, YHC is humbled by the opportunity to lead and to be with you all this AM.  Thank you all for allowing for the opportunity and for indulging in my usual bear crawling shenanigans.

    Til Next Time

    McRib

  • Tire Flipping Fun at SOT

    10 brave souls ventured into the temporarily dark gloom of SOT on cool and pleasant Wednesday.  Here is what went down.

    Start with an extended mosey to allow time for Upchuck to disembark vehicle and join PAX.

    Disclaimer

    COP (All IC)

    • SSH  x 20
    • Imperial Walkers X 20
    • Don Quijote X 10
    • Arm Circles X 15 + Reverso
    • Merkins x 10
    • LBCx x 10

    Burpee/Merkin Light Poles

    • Run around parking lot and perform 3 burpees at each light pole (8 lights to total 24 burpees)
    • Backwards run and perform 5 merkins at each pole

    Mosey to entrance to deep gloom section of SOT

    Partner Tire Flip Relay Around Track

    • Part 1 – Partner up, select tire from tire pile and mosey to track
    • Partner 1 – flips tire down track
    • Partner 2 – runs 100 yards and back to tire, then replaces partner 1
    • Repeat until tire is flipped the entire 100 yds & plankorama
    • Part 2 – partners carry tire around to other side of track to repeat
    • Partner 1 – flips tire
    • Partner 2 – backwards run for 100 yds and back to tire

    Mosey with tires in tow back to tire area, then mosey up to tennis courts

    Partner relays on tennis courts

    Partner up again and line up on tennis court baseline

    • Rd 1 – Partner 1 bear crawls to net and back; Partner 2 performs AMRAP merkins – X 2
    • Rd 2 – Partner 1 lunges to net and back; Partner 2 performs WWII sit-ups – x 2

    Mosey back to flag

    Merkin Ring of Fire

    Mary

    • American Hammers x 20
    • LBCs x 20
    • APDs x 20
    • Flutter Kicks x 20

    Numberama – Name-o-rama – Announcements

    • Golf tournament May 19 – See Wilson
    • Charlottesville launch on May 20 – see Lab Rat for clown car options and schedule
      • Send names to f3charlottesville@gmail.com

    YHC took us out

    Moleskin

    YHC was excited and puzzled to pull up to the AO ten minutes early to see a crowd of 5 already in place.   There was one VW Golf parked in the parking lot and 5 not small men standing around.  Upon questioning the situation, YHC was informed by Wilson and Honeymoon that the Golf was the clown car of choice to transport the New Market neighborhood crew to SOT.  This situation became even more comical as the rest of the PAX arrived one by one in their over sized SUVs.  YHC has to hand it to Wilson and Honeymoon for not only helping to expand the Chesterfield F3 presence, but to also do so in an environmentally friendly way.  It’s so exciting to see new men come out and experience F3 and the past 2 weeks has seen 3 new members from Wilson and Honeymoon’s hood.  This is a reminder to YHC and Bobber to start EHing our Hallsley neighbors to come join the fun.  YHC was also happy to see Up Chuck make the long journey from the West End out to SOT.  This fun start quickly transitioned into an up beat and fast paced journey around the southern parts of SOT.

    The lap around the light poles was a nice start to shake the minor chill that was in the air this AM.  Last time YHC incorporated burpees and light poles at SOT, it was via an ascending ladder, which pretty much smoked the entire PAX (YHC included).  Therefore, a simple 3 per pole seemed more appropriate given we were going to be getting pretty flipping serious in no time.  After the burpee lap, YHC decided to make the PAX run backwards and incoprorate Merkins.  Side note here…backwards running sucks worse than forwards running.

    YHC had a vision last night…to flip tires around the track at SOT, and flipping tires around that track is what was done in the dawn of SOT this AM.  Upon selecting flipping partners and explaining the flipping instructions, the flipping PAX began flipping and running around the track.  After finishing the 1st flipping round, it was evident that this flipping exercise was straining and took a fair amount of flipping time to get through the first flipping set.  During the 2nd flipping set most of the PAX finished reasonably flipping well.  However, Marmaduke and Tatu were lagging a little.  That’s when YHC and Rosie decided to run back and provide some flipping assistance so that we could get through the flipping routine.  It was then that YHC realized that their tire must have weighed atleast twice as flipping much as any of the other flipping tires.  It’s a minor miracle that one person was able to flip that tire around the flipping track.  Great flipping job men, and YHC hopes no flipping back injuries occurred during that tire flipping fun.

    Lastly, welcome to Vedder!  You crushed it this AM, and YHC hopes to see you and the rest of the New Market crew out on a regular basis.

    Side note: YHC was glad that DK mentioned, during name o rama, that his favorite Pearl Jam song was Yellow Leadbetter.  This eventually solidified the naming of this AMs FNG (FNG Hospital name includes leadbetter, and Vedder is hospital last name of Pearl Jam lead singer).  This was especially important to YHC as Pearl Jam was just inducted into the Rock n Roll Hall of Fame and also because YHC has so many fond memories of being the lead singer in a Pearl Jam cover band in High School.  It may be time to get the band back together for a reunion :).

    Great job this AM men!  It was an honor and priveledge to step out and lead this morning.  YHC was humbled to take the part, and thanks the PAX for allowing me the honor.

    Til next time!

    McRib

  • Making up for lost time at River Run

    6 River Run stalwarts showed up on a cold Monday in search of the hour missing from Sunday due to daylight savings time.  Here is what went down.

    COP

    • SSH IC x 20
    • Imperial Walkers IC x 20
    • Arm Circles fwd IC 10 small + 5 large + reverso
    • Merkins IC x 10
    • Little Baby Crunches IC x 20

    Mosey to bus loop in front of school

    Curb Crawls

    Bear crawl to curb and perform 1 merkin
    Crawl bear to starting curb and perform 2 merkins
    Up to 5, then repeat 5 and down to 1

    Mosey to other bus loop

    Triple Check

    • Dips on bench
    • Squats
    • Run the bus loop

    Mosey to blacktop

    Bear crawl snake (2 rounds)

    Mosey to jungle gym

    6 Pack

    • 5 pull ups + 1 monkey humper
    • 4 pull ups + 2 monkey humpers
    • etc

    Mosey to road

    Native American runs with Flip Dog Shuffle
    exercises included

    • 3 burpees OYO
    • 20 werkins
    • 25 box cutters

    Conveyor Belt on Parking Spots

    • Round 1 – Crab Cakes x 10 then Crab Walk to next station x 6
    • Round 2 – Monkey Humpers X 10 then Duck Walk to next station x 6

    Mosey to poles at end of parking lot

    Native American Pole Smokers (2 rounds)

    Plank when done

    Bear Merkin 1/2 Ladder Down

    • 10 merkins then bear crawl to top of hill
    • 9 merkins then bear crawl 15 yards
    • 8 merkins then bear crawl 15 yards
    • continue down to 5 merkins

    Mosey back to VSF

    Mary

    • Freddie Mercuries IC x 20
    • American Hammers IC x 15
    • Rosalitas IC x 20

    Numberama, Name-O-rama

    Announcements

    March HDHH at Splinters Crib (see pre-blast and sign up)

    YHC Took Us Out

    NMM

    YHC was eager to get back into the gloom after being on vacation for a week.  While the vacation part was great, the solo workouts left YHC yearning to get back into the gloom of F3RVA.  Upon checking the Q sheet at 5 AM, and seeing it blank, YHC was happy to oblige and take the lead at River Run.  The goal of the morning was to cover as much of the AO as possible and try to fit in as much work as possible.  Therefore, the PAX spent almost no time recovering before moving on to the next thing.

    YHC got off to a bit of a rocky start with the counts during COP and had to repeatedly remind the PAX that our bodies (and YHCs brain) were still on standard time.  The PAX was also warned from Wilson that his vapor trail was going to be extra spicey this AM (which appeared to be a bit of a false alarm…nothing compared to the salmon and ramen leftovers from past workouts).

    The PAX covered a lot of ground today and was able to get in a lot of good work.  Monday should be downhill from here.

    There was also good mumble chatter during each exercise and YHC enjoyed the camaraderie throughout.  YHC appreciates the opportunity to lead.  Thanks for indulging me and way to work today!

    Great job!

    McRib