Author: McRib

  • I’ll take a side of LBCs – *UPDATED*

    3 River Run newbies paired up with 3 regulars to take on the cold wet grounds of Bettie Weaver Elementary to kickstart the last Monday in January.

    Here’s what went down (more or less):

    COP

    • SSH – IC x 20
    • Imperial Walkers – IC x 20
    • Arm Circles – 10 small to 5 big to Reverso
    • LBCs – IC 100

    Mosey to black top

    Black Jack

    • 20 Merkins to 1 LBC (Run to other side of black top and plank for the six)
    • 19 Merkins to 2 LBC
    • Repeat until you get to 1 Merkin and 20 LBCs

    90 LBCs IC

    Bear Crawl Burpees

    • Perform a 1/2 burpee to merkin position then bear crawl until Q calls out ‘Grizzly’ then perform standing portion of burpee
    • repeat until reaching the other end of the blacktop

    100 LBCs IC

    Catch a Crab

    • Partner exercise
    • Partner 1 performs crab walk moving away from partner 2
    • Partner 2 performs 5 crab cakes then bear crawls to catch partner 1
    • Repeat until each partner performs 5 rotations

    Triple Check

    • Squats
    • Mountain Climbers
    • Run around loop (audible to curb after 1 round)

    Mosey to dry sidewalk

    100 LBCs IC

    Numberama, Name O rama, Gumbo took us out

    NMM

    It was cold and wet at the River Run today.  YHC was expecting small numbers due to the weather, but was pleasantly surprised to see a few extra headlights in the parking lot and was even more surprised to see Fudd peeling in as the PAX started to take off.  This resulted in the PAX needing to take a Capri Lap around the parking lot to allow for Fudd to catch up as YHC would hate to have Fudd play catch the PAX in an unfamiliar territory.

    YHC had 2 objectives today 1) get in some catch up LBCs and 2) avoid excessive running.  Not included in the objectives above: 1) Staying dry or 2) Protecting palms.  LBCs were sprinkled throughout the Q and the PAX completed 600 total together.  These were mostly done on the freshly wet blacktop, which was also sprinkled with snow flurries throughout and was cold enough to numb Fudds lower backside region.  PAX take note…no Fudd droppings were dealt this AM at River Run, however, Fudd’s 4th F was strong once LBCs were moved onto dry and warmer concrete.

    YHC also was excited to try some new exercises this AM with the introduction of the Bear Crawl Burpee and Catch a Crab.  Fudd crushed the BC Burpee across the blacktop, and the Catch a Crab spread the PAX out nicely as each partner was chasing each other at various intervals.  These were also solid shoulder and palm crushers that effectively shredded the Nike workout gloves the M got YHC for Christmas.

    During the triple check, the PAX had to audible as there was concern that Oyster and Hezekiah had abandoned ship during their run.  Fudd and Gumbo had to form a quick search party and were able to find the missing PAX fairly quickly after they took a wrong turn around the loop (Yes…you read that correctly).  Future River Run AOs may need to include a tutorial on shapes.  On a side note…Fudd and Gumbo looked great running together in their VMI sweatshirts…YHC fears his may have been lost in the move last year, but will try to locate and join the GDC at future postings.

    Lastly, it is great to see new faces and F3 RVA brethren checking out the River Run.  It really is a great AO, with a lot of potential variations for creativity.  YHC loved seeing Fudd and Oyster come check it out for the first time and am happy that Carmen is becoming a regular at Southside AOs.

    Welcome to Buzzer Beater..you rocked it today, and hope to see you tomorrow at NoToll.

    Also, thanks to Gumbo for taking us out today…well said as always.

    Thank you all for letting me take the lead and indulging my further exploration of the Exicon.

    Til Next Time!

    McRib

     

  • We may need a foghorn…

    This morning 7 Southside RVA stalwarts and 1 cotter enjoyed the muggy and foggy conditions at SOT.

    Here is what went down.

    CoP

    • 20 X SSH
    • 12 X Don Quixote
    • 20 X Imperial Walkers
    • 15 x Arm Circles
    • 10 X Windshield Wipers
    • 10 X Merkins

    Mosey to first street light at large bus circle

    Ascending Burpees at each Street Light 1 to 8 (Running Forward)

    Descending Burpees Merkins at each Street Light 8 to 1 (Running Backwards)

    Mosey to Bball Court 

    Catch a Bear 

    • Partner 1 – Crawl Bear down bball court
    • Partner 2 – 10 Diamond Merkins then Bear Crawl to catch Partner 1
    • Repeat for 5 rounds (50 Diamond Merkins for each partner)

    Catch a Crab

    Noah’s Arc (a Splinter Reboot)

    • Using the Lugnut track on the bball courts each pax member planks facing partner.  PAX performs 2 merkins, then 1st 2 partners sprint around the lugnut track.
    • Repeat until all PAX performs one lap.

    Mosey to Stairs at Front of School for 5 minutes of LBCs

    Mosey to front circle for Partner Runs

    • 1 – Flutter kicks AMRAP (Switch to LBCs after 2 rounds)
    • 2 –Run lap around circle

    Mosey back to VSF

    COT

    Numberama, Nameorama, Announcements

    • CSAUP this Saturday 1/21 (See Pre-blast and respond if you plan to attend)
    • F3RVA PodCast is now up (See Pre-blast – Audio Needs Work – Wilson)

    YHC Took Us Out

    NMM

    Above 50 degree temperatures are rare for January mornings and this AM served as a nice break from the cold. It was also warm enough to allow for Wilson to shed his LBTs for the workout.  Shortly into the workout the PAX was likely wishing that Wilson had more coverage in that area as his 4th F started strong during COP.  In responding to inquiries about dinner last night, Wilson informed the PAX that he dined on Ramen noodles.  This prompted significant mumble chatter and questions on whether Wilson was back in college.  This chatter and laughter also disrupted YHC’s count, which was obediently maintained by DK (thanks DK).  Throughout the remainder of the workout this trend continued as if a foghorn was blowing to notify the rest of the PAX of Wilson’s presence.  The warm weather also brought a cotter back to SOT as it allowed for Bobber to break from F3 hibernation and get in some good work (Welcome back Bobber…the cold is really not that bad J).

    YHC also decided to pull a few audibles this morning.  The first of which came after the ascending burpees.  YHC had considered doing descending burpees but was especially winded after the ascension and changed to merkins…if you can’t do it…don’t Q it.  The 2nd audible came after Catch a Bear.  That was especially tough as no breaks were planned between each partner rotation.  The plan was to move into Catch a Crab after that, which would have involved crab cakes and forward and backward crab walks, but YHCs shoulders had other plans.  Also during this it was evident that Wilson and Rosie had explored almost the entire set of bball courts and probably needed a break from hand walking.  Not wanting to give the shoulders too much of a break, YHC then led the PAX to perform Noah’s Arc.  This was a reboot of an exercise Splinter led during a Dogpile last year, and YHC had wanted to include this at SOT for some time.  After the shoulder blast at the Bball courts the PAX moved into some catch up work on LBCs w. 5 minutes of them.  Hopefully that allowed for some good catch up for those committed to the monthly challenge.  Last exercise was a partner check which involved running and some good ab work.  YHC partnered with Wilson during this exercise and was warned by Honeymoon of the Ramen odor that Wilson left behind during each rotation.  Silent foghorns are the worst.

    There was a fair amount of mumble chatter after COT about the F3 RVA Podcast.  YHC has checked out a few of them and can attest that they are very entertaining and informative.  Case in point came this AM as during a particular tough part of the workout, YHC was inclined to ask LugNut if he was ‘feeling ok’.  Thankfully, YHC had listened to episode 3 and  was informed that this question may trigger a medical incident for Lugnut.  Potential disaster averted.

    Men, as always, it was a pleasure and honor to lead you all this AM.  Thank you for indulging the many varied exercises and YHC’s lead today.

    Till next time.

    McRib

  • Post Christmas Expedition at River Run

    This post Christmas morning, 4 brave RVA men ventured into the River Run AO to shake off the egg nog and cookies and take on the last Monday of 2016.  Here is how it went down.

    CoP

    • 20 X SSH
    • 12 X Don Quixote
    • 20 X Imperial Walkers
    • 15 x Arm Circles
    • 20 x Flutter Kicks
    • 12 x Merkins

    4 Stations Around Track

    • Station 1 = 10 Pull Ups (This person triggers rotation)
    • Station 2 = AMRAP WWII Sit Ups
    • Station 3 = AMRAP Hanging Leg Lifts
    • Station 4 = AMRAP Merkins

    repeat until PAX performs each rotation 2 times

    Mosey to the JR Football Field 

    Swamp and Forth Relay 

    Partner up

    • Partner 1 = Run to opposite goal post and back
    • Partner 2 = Perform Polar Bears then Lunges then Broad Jump Burpee
    • Switch off until exercising partner reaches the goal post
    • Rinse and repeat back to starting end

    Conveyor Belt at JRHS Parking Lot

    • Rotation 1 – Monkey Humpers 10 x IC for 4 rotation (BC to next parking lot space)
    • Rotation 2 – 10 Merkins IC for 4 rotations w. BC to next station

    Mosey back to parking lot for Native American Flutter Kicks on Poll 

    Mary 

    • Rosalitas X 20 IC
    • Freddie Mercury x 15 IC
    • Hello Dolly x 20 IC
    • Merkin Ring of Fire w. Plank hold at the end

    Numberama and Name O Rama

    Announcements

    • CSAUP event scheduled for 1/21 starting at Dogpile at 6AM for 20 Minute bootcamp, then mosey to Punisher for 20 minute bootcamp, then mosey to 45MoM for 20 minute bootcamp then mosey back to Dogpile to complete (expecting 3+ hours total)
    • LBC Challenge coming in January

    YHC took us out

    NMM

    YHC was pleasantly surprised to see Wilson and Honeymoon ready and waiting in a clown car after pulling up to the AO for this after Christmas rendezvous.  This eased my fears of possibly pursuing a lone wolf mission this morning, which was definitely not in the cards.  A minute or so later an unfamiliar Toyota Highlander pulled up to the RR parking lot under a shroud of mystery.  YHC was secretly excited as 4 was an ideal minimum number for what was planned, but there was an element uncertainty in trying to determine who the 4th person was.  YHC was happy to find out that this mystery vehicle belonged to none other than Sippy Cup who was staying with family in Midlothian for the holiday.

    YHC hates to separate a PAX, but wanted to break into this morning with a little alone time by using the 4 station relay as a way to get started.  During this YHC was still reeling from the burp Ups and Jerkins from Spit’s Dogpile Q on Saturday and as such the pull ups were especially tough.

    The Swamp and Forth Relay was a RR flattened version of Love Hill relays from dogpile.  The Swamp at James River may have been the coldest part of the morning as the leftover rain from Christmas Eve had left the football field pretty wet and added a chilling flavor to the polar bear crawls during the relay.

    Note to RVA Pax…monkey humpers will crush you in high repetition.  A quick audible had to be called to shorten the number of IC monkey humpers from 15 to 10 after 1 rotation.  The switch to merkins in the 2nd round was also tough with bear crawls mixed in…(my shoulders were still pretty useless from Saturday’s BTWW Triple Check and from spending most of the last 48 hours putting things together (Lego’s are a workout for the body and mind)).

    All in all not much mumble chatter during the workouts today, but a fair amount of discussion took place about the upcoming CSAUP on January 21 post COT.  This will definitely be a grueling and awesome event, and YHC is definitely excited and nervous to participate.

    In closing and without question, the best way to start the last week of the year is with my F3 brethren.  Thanks for humbling me today and allowing me to lead.  It’s always an honor and a privilege.

    See you all next time.

    McRib

  • SOT Remembers Pearl Harbor and does a lot of other stuff…

    3 brave SOT regulars took to the gloom to commemorate the 75th Anniversary of Pearl Harbor and to release some energy and sweat.

    Here is my recollection of what went down.

    The Thang

    Mosey down to shot-put blacktop next to football field of broken dreams:

    CoP

    • 20 X SSH
    • 21 X Helicopters (Typical McRib Miscount here)
    • 20 X Hillbillies
    • 15 arm circles forward and reverso
    • 20 X LBCs
    • 10 2ct Merkins

    Railroad Tracks on Track – approximately 100 yds and return

    • PAX holds plank while runner hurdles over each member.  Then runner planks at end and first planker runs and hurdles other planking PAX (native American run style).

    25 Yd Circuit

    • Bearcrawl from goal line to 25 yd line switch stop do 20 LBCs and bc back
    • Lunge to 25 yd line stop for 20 diamond merkins and turn around lunge back

    Mosey back to parking lot for 4 corners (Count in tribute to 75 year anniversary of Pearl Harbor)

    • Corner 1 = 75 Merkins
    • Corner 2 = 75 LBCs
    • Corner 3 = 75 Mountain Climbers
    • Corner 4 = 75 Jump Squats

    Round 2 (Count in tribute to 21 US ships sunk or damaged at Pearl Harbor)

    • Corner 1 = 21 Merkins
    • Corner 2 = 21 LBCs
    • Corner 3 = 21 Mountain Climbers
    • Corner 4 = 21 Jump Squats

    Mosey to Basketball Courts


    Triple Check Suicides on Bball Courts

    Round 1

    • Partner 1 Forward suicide
    • Partner 2 AMRAP Burpees
    • Partner 3 AMRAP American Hammers

    Round 2

    • Backward Suicide
    • AMrap SSH
    • AMRAP Freddie mercuries

    Round 3

    • Sideway suicide
    • AMrap ball dippers
    • AMrap box cutters

    Bonus round bear crawl to opposite baseline and sprint back
    Mosey to Baby Raceway on Blacktop


    Baby Raceway Plank and Sprint relay

    • PAX holds plank while 1 runner sprints around circle.  Upon completion of circle, next PAX member recovers and sprints while others plank.
    • Rinse and repeat

    Mosey back to VSF

    • 20 merkins
    • 43 LBCs OYO
    • In honor of the 2043 American lives lost at Pearl Harbor

    COT

    Numberama, Name-O-rama, YHC took us out

    Announcements:

    • Discussion of possible 3rd F opportunities
    • VA Beach/Hampton Roads support – Rosie is leading this weekend

    NMM

    YHC was interested in trying to emphasize the significance of the 75th Anniversary of the Pearl Harbor attack in leading the PAX through SOT today.  YHC had considered the notion of leading an Old Glory, which had not been done in a while and seemed like a fitting patriotic theme.  Upon researching all of the ingredients for the Old Glory to take place, YHC discovered that there was a key item needed … that is the ever so important Shovel Flag.  YHC had not been able to pinpoint the location of a USA flag upon his recent move to a new home, and at this point it was too late to run to Lowes to get the materials to pursue a new project.  Therefore it was on to plan B.  Plan B =  combine many routines together to focus on covering as much ground on the AO and incorporating exercises that focus on as many body parts as possible (AKA The McRib Q BluePrint).  In addition, throw in some counts that align to statistics that will help us remember and learn more about Pearl Harbor.

    So that’s pretty much what went down.  All in all the PAX worked really hard throughout and was able to stay together through each of the exercises.  This presented a nice opportunity for a lot of sweat fellowship, but not much mumble chatter was shared throughout.

    Lastly, as YHC reflects on the commemoration of the event at Pearl Harbor, YHC finds himself thinking of the many sacrifices that have been made to preserve freedom in our country.  My humble respects go to those that have served and also those that have lost loved ones and have made that ultimate sacrifice.

    Thanks for following my lead this morning and for indulging my sporadic and active Q.

    See you next time.

    McRib

  • I Feel Like a Dirty MacDeuce…

    9 brave souls entered the cool gloom at River Run to work off the over consumption and tryptophan induced haziness from the long holiday weekend.

    Here is what went down.

    The Thang

    CoP

    • 20 X SSH
    • 10 X Don Quixote
    • 15 X Arm Circles
    • 20 X LBCs

    Mosey to field

    Dirty MacDeuce

    • IC 12 x 2ct Merkins
    • IC 12 x  Copperhead Squats
    • IC 12 x 2ct LBCs
    • 1 lap around track

    Repeat, Repeat and Repeat

    Mosey to Playground

    Six Pack
    Using whatever pull up bar available each PAX member performs the following…

    • 1 Pull Up and 5 burpees
    • 2 Pull Ups and 4 burpees
    • 3 Pull Ups and 3 burpees
    • 4 Pull Ups and 2 burpees
    • 5 Pull Ups and 1 burpee

    Plank when done

    Mosey back to field

    The Mini Cooper
    Each PAX member performs the following…

    • 5 merkins & 5 squats then 1 lap
    • 4 merkins & 4 squats then 1 lap
    • Etc…down to 1/1/1

    Plank when done

    Triple Check on Hill

    1 – Merkins; 2 – LBCs; 3 – Run up hill

    Mary

    •  20 x American Hammers
    • 12 x Flutter Kicks

    Numberama, Name-o-rama, COT (YHC took us out)

    NMS
    YHC was feeling the need to get moving this AM due to a fairly lazy Sunday after a long holiday weekend of eating way too much.  Thus, to start the morning with the Dirty MacDeuce seemed fitting as YHC was feeling sluggish.  YHC kicked off the exercise with a jab at my name McRib (see post title) and also how the Dirty MacDeuce could be applied as the name of the dual QB approach debacle by the UVA football team against Tech on Saturday in the Commonwealth Cup (Congrats to VT on the blowout win).  Needless to say this got the PAX moving better than the UVA offense and also got us warm on a cold Monday.

    YHC also scouted out a way to pursue pull up exercises at River Run and was excited to find 2 pull up bars and a number of monkey bars that could be utilized for pull-ups.  The 2 pull up bars and accompanying jungle gym worked well to support the PAX in the 6 pack.  YHC feels the need to focus more on these as the merkin challenge has drawn my attention away from non-merkin exercises and has impacted my ability and strength for pull-ups.  YHC recommends these as a future monthly challenge before the group decides to entertain a month of burpees (please no!!!).

    The Mini-Cooper is an abbreviated version of the Cooper, which utilizes merkins, squats and running around the track…all in all 5 laps were performed adding to the significant running for the morning.  This exercise spread the PAX out a bit as this was an OYO exercise, but there was an opportunity for some good mumble chatter as the PAX planked and waited for everyone to complete.

    The last exercise routine done was a triple check on the side hill at the AO next to the school.  This gave the PAX an opportunity to get in more running and merkins.  The total official merkin count for the day was 111 + AMRAP on the Triple Check.  The mileage on my Iwatch (done through steps not GPS) was approximately 3 miles.  All in all a very active session.

    After COT there was some chatter about the HDHH for December, and Flatline may be willing to take a lead role in planning for this.  We also got some insight on the Lexington, SC F3 presence and accountability system from Pew.  There seems to be a strong group down there that we can learn from here in RVA.

    As always, it was an honor to lead the PAX this AM after a nice long weekend with friends and family.  Thanks for allowing YHC the opportunity to lead and be a part of this group.  It was good to have a strong and full group this morning, and have Pew come out while he is visiting family in RVA.

    See you next time!

    McRib

     

     

  • Deep Gloom, BearPees, and Frozen A$$es at SOT

    3 SOT Regulars and 1 SOT VQ took on the deep gloom of the frozen tundra to search for the Source of Truth.

    Here is how it went down.

    CoP

    • 20 X SSH
    • 10 x Don Quixote (slow)
    • 20 X Imperial Walkers
    • 20 X Flutter Kicks
    • 20 X LBCs
    • 16 2ct Merkins 

    Bearpee Shuffle 

    • Round 1 = Bearcrawl 30 yds and every 10 yards = 1 burpee
    • Round 2 = Bearcrawl 30 yds and every 10 yards = 2 burpee
    • Round 3 = Bearcrawl 30 yds and every 10 yards = 3 burpee
    • Round 4 = Bearcrawl 30 yds and every 10 yards = 4 burpee

    Touchdown Al Gore when Complete

    Mosey to Bleachers

    Lindsays

    • Round 1 = 30 Dips and 10 Jump ups LBCs
    • Round 2 = 25 Dips and 15 LBCs
    • Round 3 etc.

    Mosey back to goal line

    The (Merkin Infused) Beast 

    • Round 1 = Merkins (36)
    • Round 2 = Squats
    • Round 3 = Merkins (72)
    • Round 4 = LBCs
    • Round 5 = Merkins (108)
    • Round 6 = Merkins (144)

    Al Gore when done

    Mosey to poles for Indigenous Pole Smokers (4 Rounds)

     Mosey back to blacktop for Mary

    • 12 2ct Merkins
    • Freddie Mercuries IC
    • Alabama prom dates IC
    • Hello Dollies IC
    • Rosalitas IC

    Mosey back to the flag.
    Numberama, Name o Rama,
    Announcements

    • HDHH at TYAs
    • Hampton/Va Beach Q Schedule

    YHC took us out

    NMS

    The gloom is extreme at SOT.  There are diesel engines fuming in the air when you get out of your car…a 10 degree drop in temperature as you make your way into the tundra towards the football field of broken dreams…pine cones motivated to take out F3 brethren…and frozen benches waiting to drop anyone seeking to attempt a jump up or step up.  The truth about the Source of Truth is that conditions are tough and treacherous.  All of this was quickly realized as YHC got to the AO early to assess the terrain and perform a sweep of any suspicious pine cones.

    YHC was also excited to see Lugnut there eager to get back into the game after the infamous pine cone incident two weeks earlier and wanted to ensure that the AO was properly equipped and safe to execute the expected plan.

    After COP, there was much question from the PAX about the odd number of merkins that were performed.  That suspense was kept in check as we performed the BearPee Shuffle to get right into it.  The football field of broken dreams became the venue for this exercise.  The initial plan was to use the yard markers for identifying the 10 yard increments, however, they were marked in dark red, so it was virtually impossible to find them in the dark.  Luckily, Rosie was motivated to be in the front and became the compass for the PAX on when and where to perform burpees.

    Then Lindsay made her return to SOT.  The initial plan was to get some leg work in here, but that plan changed quickly upon discovery of the thin coat of ice and condensation on the bleachers.  Therefore, a quick audible was made to install LBCs in its place.

    Next up was the Beast, and YHC wanted to ensure that we got in a fair amount of merkins to include in the challenge for the month.  The initial plan was to go all in on them for the entire beast, but the bearpee shuffle had already fatigued the PAX (mainly YHCs shoulders) therefore, the decision was made to alternate until the last 2 rounds.  All in all, this brought the presumed merkin total to 160, before Rosie informed the PAX that the CPA Q (YHC) had miscounted the merkins and the amount was really 176 (YHC forgot to count the 2ct in COP).

    The indigenous pole smokers were performed upon the frosty grass at SOT.  This provided significant numbing of the buttocks region for each PAX member, but was a welcome transition from the running and merkins of the Beast.

    Lastly, the PAX was able to successfully complete 200 merkins for the morning during Mary and also significantly work and ice other parts of our bodies that were aching from this morning and weeks postings.

    YHC was honored and humbled to lead this morning and happy to finally take on the SOT as a Q.  Thanks to the PAX for following my lead this AM and for providing strategic guidance on exercise safety and accurate merkin counts.

    McRib

  • Hunt for October at River Run

    5 River Run regulars ventured into the gloom to participate in a World Series themed beatdown.  Here is what went down.

    CoP

    • 20 X SSH
    • 20 X Imperial Walkers
    • Arm Circles 10 small + 5 large + Reverso
    • 20 X Flutter Kicks
    • 20 X LBCs

    ‘If you build it he will come’…. 

    Lazy DORA 1-2-3 (for the # of years since Cubs won World Series)

    • 108 Merkins
    • 216 LBCs
    • 324 Squats

    Mosey to front of school 

    ‘Ease his pain….’

     9 innings of Ascending Curb Crawls 

    • Merkins 1 to 9

    TD Al Gore upon completion

     Mosey to field

     ‘Field of Dreams’

    PAX counts off 1 to 4; 1s start at first, 2s start at 2nd, etc.

    • First Base (1st cone) do AMRAP Squats until relieved. – Bear Crawl to 2nd
    • Second Base (2nd cone) do AMRAP Merkins until relieved. – Broad jump to 3rd
    • Third Base (3rd cone) do AMRAP LBC’s until relieved. – Inchworm home
    • Home Plate (4th cone) will perform 15 Burpees then lunge to First, relieving the Pax there. Continue until all Pax have done the Burpees.

    Mosey to Track

    ‘Go the Distance’
    Cleveland Indian (aka Native American) runs around soccer field
    Flipdog shuffle every set (every 4 native runs)

    • Perform 10 merkins for 6 sets
    • Perform 8 merkins for 1 set

    Totaling 68 Merkins 1 for each year since last Indians WS victory

    Suicide Squeeze

    • Partner 1 = Suicides
    • Partner 2 = Freddie Mercuries
    • Switch

    Mosey to Flag

    Mary

    •  Ring of Fire Merkins

    Numberama, Name o Rama, Announcements

    • Continue to EH Va Beach/Hampton Roads recruits for F3 Tidewater launch
    • Bear Creek 10 miler December & Belmonte 25,50k March

    YHC took us out

    NMM

    This is an exciting week for Major League Baseball as two historic franchises are looking to claim title to the World Series championship beginning tomorrow night.  This also presented a great opportunity for YHC to create a World Series/Baseball themed workout.  You may recognize the quotes from the movie ‘Field of Dreams’ which focuses on re-creating the glory days of baseball in the middle of a corn field in Iowa, a perfect parallel to the historic matchup in this years’ Series and a nice backdrop for the Q this morning.  The lazy DORA (no running) provided a good start for the PAX as it was Lugnuts’ first post in a couple of weeks due to an injured knee.  The PAX also appreciated Wilson providing his 4th F to mimic a ball park organ during this exercise.  YHC also was eager to get through the entire plan as was recognized by the PAX during the super fast squats of the LD.

    The PAX was strong and pushed through the ascending curb crawls and YHC was quickly reminded of the leftover soreness from the DogPile workout with Swirly on Saturday.

    The Field of Dreams got the PAX off the blacktop and onto the baseball field at the AO.  This was essentially a baseball themed version of ‘the Suck’ and provided a nice variety of exercises.  YHC was the fifth wheel during this part and decided to tag along with LugNut on the trip around the bases.  A fair amount of grunting could be heard down the third baseline as each PAX member had to perform the inchworm to get from 3rd to Home.

    A flipdog shuffle provided a fitting tribute to the Indians as the PAX pushed through 68 strong merkins mixed in with Indian Runs around the track.  Two full laps were completed at a very brisk pace during this exercise.

    Lastly, the ‘Suicide Squeeze’ was a tribute to an event that took place 23 years ago this past spring in Richmond, VA.  It was then that an underdog team from Douglas Freeman played a far superior and celebrated Midlothian team in the 1st round of the Central Region playoffs.  The victory was determined on a very tight suicide squeeze bunt by the Freeman team to narrowly defeat the Trojans.  This was especially important as YHC was on that Freeman team and knew there would be Midlothian representation at the AO (Gumbo and Rosie).  That fateful night was also the only time YHC has made the 11 o’clock news as the victim of hitting into a triple play early in the game.

    Gentleman, it was an honor to lead and participate with you all this AM.  I look forward to seeing you next time.

    McRib

     

     

  • Sweaty toll paid at No Toll

    17 brave men left the cozy comforts of their fartsack and took the toll at no toll on a pleasant and clear August morning.  Here is how it went down.

    CoP

    20 X SSH
    20 X Imperial Walkers
    10 X Daniel Son
    20 X Flutter Kicks
    20 X LBCs
    10 2ct Merkins

    20 Burpees OYO 

    Mosey to Front Soccer Field

    Catch me if you Can X 3 (In the dark)

    1 Partner runs backwards while other partner performs exercise…upon completion exercising partner sprints to catch the other partner.

    Round 1 – Carolina Dry Docks x 10
    Round 2 – Bear Crawl 15 yds
    Round 3 – Merkins x 10

    Mosey to Pavilion

    Escalator at Pavilion

    10 – Jump Ups
    20 – Derkins
    30 – Dips
    40 – Squats

    Rinse…Repeat

    Mosey to front field

    Triple Check

    1 = Pole Smokers
    2 = Mountain Climbers
    3 = Run

    Quarter Pounder

    25 Yds = 25 Merkins
    50 yds = 50 squats
    75 yds = 75 Mountain Climbers
    100 yds = 100 LBCs

    Mary

    Wave Merkin X 10 finishing with 10 in Unison
    Freddie Mercuries x 20
    American Jammers x 15

    Mosey back to flag

    Numberama, Name o Rama,

    Announcements

    BRR Practice at Hillcrest on Wednesday; TYAs after with showing of ‘Barkley Marathons’
    Reece Strong 5k 9/17
    Spartan 9/24
    Rugged Maniac 10/1

    YHC took us out

    NMS

    It was a pleasure leading the PAX this morning through a series of fairly active and varied exercises.  There was not a lot of chatter amongst the PAX as we kept a pretty healthy pace throughout.  A couple of funnier moments came at my own expense as YHC fumbled through the Daniel Son exercise in the COP.  Given the namesake of the exercise applies to an 80s movie that I loved, I thought it would be a fun addition to the routine.  Unfortunately, I got a little footloose and did not execute that one well.  Hopefully, it made for a good laugh for the PAX :).

    We did a lot of running this AM, and a couple of the highlights included Oyster and Hardywood crushing the sprints on the Triple Check.  I also partnered with To Can throughout the morning and enjoyed the camaraderie and solid effort displayed. All in all, the PAX got their work on this morning and pushed through each of the exercise with determination.  The wave of merkins at the end was also a sight to see.

    Thanks again for letting me lead…see you all in the gloom.

    KB…out!

  • Footloose VQ at Batteau

    This morning 5 faithfuls took a plunge into the dark abyss of Batteau to kick off our Sunday shoes and cure our Monday blues with a VQ beatdown from YHC.

    The Thang

    Mosey to bottom of stairs/hill

    COP

    SSH, Imperial Walkers, Don Quixote, LBCs, Flutter Kicks, Merkins

    Railroad Tracks

    Pax forms a line, then one member runs out five yards and goes into low plank, 2nd follows by jumping over first ‘track’ and then going 5 yards further to low plank. Each other Pax member follows suit. This process continued to the 5th light post around the pond.

    Ascending Burpees

    From the 6th light post, each PAX member performs 3 Burpees and run to next light post adding an additional burped at each lamp post then stopping at the bridge

    Dora 123

    100 Merkins
    200 LBCs
    300 Squats

    Other partner runs to 3rd light post and back

    Native American Runs up hill of ill regret (audibled half way up to OYO)

    Modified Eleven Curb Crawl

    BC to 1 side do 10 derkins
    CW to opposing side do 1 Dip
    proceed until you get to 1 derkin and 10 dips

    Wheel of Merkin

    Mosey to Flag

    Mary – dealer’s choice core work

    Freddie Mercury x 20 (Hardywood)
    Flutter Kicks x 20 (Slurpee)
    Alternating Leg Lifts X 20 (Swirly)
    Alabama Prom Dates x 20 (Flipper)

    Numberama, Name o Rama, No Announcements

    YHC took us out

    Moleskin

    Last night I noticed that there was an opening for the Q at Batteau, and since I had already planned to attend, I decided I should make this my VQ. Even though it was fairly last minute, I wanted to make sure that I had a decent plan in place.   So I worked last night to layout my approach and exercises for the workout. Unbeknownst to me that in the midst of my planning I neglected to set an alarm, and thus this VQ almost never happened. Thankfully, my son (who is 4 and couldn’t sleep) woke me up at 0440 to crawl in our bed.  Luckily, just in time for me to awake from dreaming about burpees and bear crawls and get out and do some.

    The weather was almost perfect and we used as much of the AO as time allowed. It was an absolute pleasure to take the Q and lead the PAX today. I must admit that all of the running almost did me in this morning. In hindsight, maybe the native American runs up the hill of ill regret was not such a good idea or even the bear crawls and crab walks that followed. But that is what is so great about F3. Each morning you get to go out and find out what you are made of, and use the opportunity to seek out our own physical boundaries, and get better.

    See you all in the gloom.

    KB