Author: Chum Bucket

  • No burpees, some bells, and Blue Devils

    Around 6:45 AM, Cecil led the assembled PAX in a Pre-Game discussion centered on 2 Peter 1:3-11 and representing the first in a series of nine such conversations taking place in the coming weeks.  Thank you to Cecil for taking the lead on this.

    The six PAX members assembled for the morning then began the workout portion of the morning which went like so:  20 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Hillbillies, 15 x Rosalitas, and 15 x Arm Circles – forward and reverse and big and small.  Mosey to the far third of the parking lot for Painting the Stripes (or whatever else we call it) with forward jog along one perpendicular parking lot line and a backpedal along the next line.

    Head to the edge of the Park playground for Super 21 – start with 1 Merkin and 1 WWI Sit Up in the first round and increase by one of each within each round until 21 of each are completed.  Rounds were interrupted a couple of times for other exercises:  1) After 5 reps, complete 3 second Jerkin 90 degree hold, 3 second 45 degree hold, then 3 full Jerkins – alternate partners and repeat once more;  2) After 10 reps, compete Jerkin round with 4 second holds and 4 reps, repeated; 3) After 15 reps, completed Squat sequence; 4) After 18 reps, quick mosey to the far end of the parking lot to move Kettlebells out of the way of the assembling youth footballers, then return; and 5) Slight breaks after 19 and 20 with Squat sequence.

    Take Kettlebells behind the backstop near the main parking lot for final sequence.  Three PAX members alternate Kettlebell exercises including Upright Rows, Dead Weight Squats, and Curls while the other three members complete LBCs, including regular ones and versions with the left or right leg straightened.  Alternate until all have completed two Kettlebell and LBC rounds.  Head back down the hill to the parking lot for COT and Attila took us out.

    Nice work guys.  Let me know if I’ve missed something.  Busy morning with the Tuckahoe Tomahawks hosting the Hopewell Blue Devils.  Another good coffeeteria at Einstein’s.

    In case you didn’t hear, The Punisher is making a trial move to Monday evening starting tomorrow – 6:45 PM and not 5:30 AM.  See you then.

  • No straying far from your cars

    An experienced PAX of five gathered for this cool morning’s Circus Maximus.  As YHC is preparing this backblast, I realize I skipped the disclaimer altogether.  You would have thought that attorneys that posted this morning – representing 40% of those assembled – would have halted action to remind YHC of the necessity of providing the disclaimer.

    The Thang:  COP with 30 x Invisible Jumpropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, and 15 x Arm Circles (forward and back/big and small).  Move about 25 feet to “flat ground” and complete five Burpees and 10 SSHs per minute for 5 minutes.

    EMOM #1 – six minutes total, alternating between 20 x Kettlebell Swings in the odd minute and 20 x Around The World in the even minute.  Hit the sidewalk for 25 x Flutter Kicks.  Flip over for 10 x Incline Merkins (arms 45 degrees to straight), 10 x Incline Merkins (90 degrees to 45 degrees), then 5 x Incline Merkins (full).

    EMOM #2 – six minutes total, alternating between 20 x Squats (with dangling weight) in the odd minute and 20 x Overhead Presses in the even minute.  Hit the sidewalk – first PAX member completes Sits and Press x 5 while other members knock out LBCs.  Continue Ring of Fire (Line of Fire) rotation until all have completed two sets.

    EMOM #3 – four minutes total, alternating between 20 x Upright Rows in the odd minute and 20 x Two Handed Curls in the even minute.  Return to the sidewalk for 20 x Pullovers and 10 x Skull Splitters, then repeat.

    Brief stretching session then COT.  Honeydo took us out.

    Moleskin:  Nice work guys.  Good to see Earthworm and Honey Do return to the Circus.  Always good to see regular regulars Attila and Johnsonville.  J’ville had to drive himself this morning after White Deer left him waiting on the curb.  White Deer later shared a photo of a new 16kg kettlebell.  We guess this was delivered after 6:15 AM this morning.

    The Punisher will temporarily move to 6:45 PM on Monday, October 16th.

  • Preblast – The Punisher will temporarily shift to 6:45 PM – same AO

    Preblast – The Punisher will temporarily shift to 6:45 PM – same AO

    On Monday, October 16th, The Punisher will be temporarily shifted to 6:45 PM in the evening.  The AO will remain the same – Linwood Holton Elementary School.  This workout offering will replace the 5:30 AM workout at Holton.  If you sleep in Monday morning, we’ll see you Monday evening.

  • Stargazing

    A dozen dedicated dudes posted for the latest offering of The Punisher under perfectly pleasant, not punishing, conditions.

    The Thang:  Mosey along the Hermitage Road side of Linwood Holton Elementary School to a spot between the outdoor pavilion and the street for the startup COP that included 20 x, each, of SSHs, Hillbillies, Don Quixotes, and Russian Soldiers, 30 x LBCs, and 15 x Arm Circles, forward and back.

    Stroll back down the Hermitage Road past the parking lot entrance.  Line up on the edge of the sidewalk, facing LHES.  Bear Crawl across the grassy knoll to the second tree line (maybe 15 or 20 yards away) for 30 x Carolina Dry Docks then Lunge Walk back for 30 x WWII Sit Ups and plank until all are done.  Repeat until three rounds are done.

    Head to the school gym wall facing Laburnum Avenue for a Triple Check.  Twelve is apparently divisible by 3 four times, so this number of groups alternated between People’s Chair, Six Inches, and runs to the front sidewalk and back and each completed three rounds.  Plank until all are done.

    Jog around back to the playground equipment for OYO completion of four rounds of 5 x Pullups and 5 x Burpees.  Head across the field in the direction of the northeast corner of the school yard, pausing to circle up and complete three rounds of 15 Merkins.

    Hop up and get to the edge of the sidewalk to start a round of Sidewalk Mary, picking a sidewalk square and completing one of three exercises:  10 x LBCs with right leg extended, 10 x Box Cutters, and 10 x LBCs with left leg extended.  Rise and jog to the next available square for the next exercise.  Repeat, working in the direction of Laburnum Avenue, turning the corner and stopping at the first large tree.  About half way through this sequence, several of the PAX pointed to the International Space Station passing overhead.

    Quick stretching sequence in the front school yard, then return to the ShovelFlag.  COT and Lab Rat took us out.

    Moleskin: Nice turnout fellas.  Good energy within the group.  The LBCs were incorporated to ensure that all assembled had absorbed a refreshing layer of morning dew, but the morning’s clear sky allowed constellation spotting, so we held the Dead Cockroach position, briefly, afterwards.  Our early morning space observations continued when, about halfway through the sidewalk sequence one of the PAX (Chernobyl maybe) pointed to the overhead passing of the International Space Station.

    Announcements:  1) Convergence – September 30th at GridIron AO (Pouncey Tract Park) – more details to follow, 2) Bear Creek 10 Miler sign up open, and 3) Tuckahoe Takeover next week.

  • Kobayashi style

    A cooler, late summer morning brought a PAX of 8 for GridIron.  Byproduct arrived first followed by Mr. Holland (new to the GridIron AO), Alpo (recently relocated to Fredericksburg from Kernersville, NC F3), GridIron regulars Attila, White Deer, and Flip Phone, and YHC.  Right, you count 7 names.  More on that later.

    We planted a ShovelFlag at the edge of the parking lot, exchanged proper pleasantries, and proceeded with this Thang:  Startup COP with SSHs x 25, 20 x Imperial Walkers, Don Quixotes, and Helicopters, and 15 x Arm Circles (forward and reverse, big and small).

    Most other Saturdays, we’ve had Pouncey Tract Park to ourselves and we’ve sometimes used the Bermudagrass football field for our workouts.  This week, the sides of the field were roped off and the field itself included fresh lines prior to the Tuckahoe Tomahawks’ first home game.  YHC planned to use one of the fields.  We moseyed around the fresh field and up the short hill to the Middle School’s football field and started a deconstructed all-Burpee Beast.

    Takeru Kobayashi has won Nathan’s hot dog eating contest multiple times and has done so by separating the hot dogs from their buns and eating each separately.  We broke the usual Beast into smaller parts, completing 9 Burpees and running about 40 yards (over 25 yards) and back, and doing so 24 times.  We collected the PAX every couple of rounds by having faster finishers complete other exercises until all were done, including LBCs and APDs.  We also moved from the field to the nearby high jump area for other exercises, including Box Cutters, Squats, and more LBCs and APDs.  We completed the final rounds with a couple of minutes to spare and remained on the field for a couple of stretches.

    We moseyed back to the ShovelFlag and, amid gathered youth football players and fans, we found Night Crawler with 2.0s in tow, and preparing to workout.  COT, with all 8 of us, and Attila took us out.  Coffeeteria afterwards at the usual spot, Einstein Bros.

    Moleskin:  We’ve talked over the past few months about an all-Burpee Beast.  Sorry to do this without Johnsonville, but J’ville was in NC completing BRR legs with our F3 brothers.  Get better soon Earthworm.  Good to see the guys this morning – the regulars, of course, but also Mr. Holland and Alpo.  Keep coming back fellas.  Good seeing Cecil and M Cecil at coffee – Cecil will be back in action soon.

    Announcements:  1) ReeseStrong 5K followed by Circle K Crabfest – next Saturday, 2) GridIron AO Anniversary – next Saturday – hot potato Q, and 3) Broader F3 Richmond Anniversary celebration through Convergence – September 30th.  Second F pregame at GridIron starting in October – details later.

  • Caring for calluses

    Three regulars posted for this week’s Circus Maximus. YHC arrived in the Mills Godwin High School parking lot with a handful of minutes to spare and at the same time as Attila.  As the ShovelFlag was being planted,  Johnsonville arrived.  After briefly questioning Johnsonville about his decision to post prior to taking a seat in the ClownVan for BRR later in the day, we got started with this Thang:

    Imaginary (yes imaginary) Jump Ropes x 25, 20 each of Imperial Walkers, Don Quixotes, Helicopters, and Russian Solders, and 15 x Arm Circles to and fro and big and small.

    Without a mosey, we started an EMOM with an 8 minute duration, alternating between Two-Handed Kettle Bell Swings and some other thing YHC forgot – 20 reps per minute target.  Suitcase carry across the parking lot with Bell in one hand for 25 SSHs and suitcase carry back in the other hand.

    Another EMOM with an 8 minute duration, alternating between One-Handed Overhead Shoulder Presses and Lawnmower Pulls (aka Crab Pot Pulls) – 10 reps per side per minute.  Waiter carry in one hand across the parking lot for 25 SSHs and waiter carry back with the other hand.

    Another EMOM with an 8 minute duration, alternating between the Sit and Press and Kettle Bell Merkins – 15 reps per minute.  Stayed put for 20 x Pullovers, Skull Splitters, and APDs – two rounds.

    COT.  Attila took us out.

    Announcements:  1) BRR underway – have fun boys,  2) ReeseStrong 5K and Circle K Crabfest upcoming, 3) September 30th convergence – Q coverage being sorted out soon so stay tuned and do some EHing on new dudes and Kotters, and 4) down the road – Bear Creek in December and Bel Monte in 2018.

  • Elective sofa sleeping

    Sixty degree weather and reduced humidity brought a PAX of 7 for The Punisher.  As I’m sure is true in other F3 households, YHC’s better half appreciates the opportunity to offer advice and counsel in the pre-Gloom gloom as YHC bumps the bed and kicks shoes while feeling in the dark for pre-selected F3 attire.  Not.  So following a 3:30 AM whiz, YHC collected clothing and accessories and headed downstairs to sleep one additional hour on the sofa.  I’m sure M Chum appreciated this.

    Clavin, Honey Do, Lockjaw, and Saab were in the Holton Elementary parking lot early and were sporting F3 gear.  Dexter, Offshore, and YHC arrived at the same time with enough time to plant the ShovelFlag in the hard ground and to say a few words to one another.

    The Thang:  Mosey across the parking lot and into the front field for COP with Seal Jacks, Don Quixotes, Imaginary Jump Ropes, Helicopters, and Hillbillies – all x 20 – followed by Arm Circles – small and big, forward and reverse.  Honeydo pointed out, mid-exercise, that the Jump Ropes have previously been referred to as Invisible and not Imaginary.  Offshore later argued that Imaginary made more sense.

    Off Campus portion of the workout:  Jog south from the school to the grassy median at Wilmington and Hermitage and complete the following sequence of exercises:  Merkins, Squats, Box Cutters, Carolina Dry Docks, Forward Lunges (single count), Flutter Kicks (double count), and Shoulder Taps (single count).  Complete 30 of the first exercise at this stop and 15 of the others.  Wait for all to finish.  Jog down Hermitage to the next grassy median for the same sequence, but with 30 of the second exercise and 15 of the others.  Repeat the sequence, moving the 30 reps through the sequence at each stop – @ Confederate, @ Palmyra, @ Westwood, and back.  Seven stops total.

    Return to the school grounds for 5 Burpees and 25 APDs, then COT.  YHC took us out.

    TNM:  Nice work fellas.  Hope you are recovering Clavin.

    Announcements:  BRR – September 8th and 9th,  ReeseStrong 5K – September 16th, and Convergence – September 30th.

     

  • Lacking only vaporub

    A half dozen regulars posted for GridIron.  Arranged after Circus Maximus on Thursday, Johnsonville, Earthworm, and YHC agreed on a Hot Potato Q.  The Qing sequence was quickly agreed-upon just before the starting bell with Earthworm opting for the finish, Johnsonville taking the start, and YHC taking the middle slot.  Jville commandeered the Clown Car bringing White Deer, Hoops, and Cletus.  Earthworm and YHC arrived solo.  The air was worm and humidity was very heavy.

    Johnsonville led off the starting COP with SSHs, Merkins, Hillbillies, Pickle Pounders, and Don Quixotes.  We completed 23 of the first exercise, 13 of the second, 19.5 of the third, and YHC lost his ability to count thereafter.  Jville led our mosey over to the sideline of the nearby fine turf football field and we completed a Bear Crawl across, a Crab Walk back, Karaoke facing west and headed back across the field, and, facing the same way, Karaoke back.  Hit the endline and turn around to complete a Back Pedal for the entire length of the field, complete 10 Burpees, and Back Pedal all the way back.  One more pass down the length of the field via Plank Walk facing north for about 10 yards, turn the other way and plank walk, Bunny Hop, Duck Walk, and Polar Bear, stopping at the far end zone.  From under the goal posts, run downhill to the bleachers at the lower field and Back Pedal back up the hill, completing 5 rotations.  Q tag with YHC.

    Completed 100 LBCs OYO in the end zone.  Up and mosey to the school parking lot.  Complete 6 exercises in sequence:  Wide Grip Merkins, Squats, Flutter Kicks (2 count), Carolina Dry Docks, Forward Lunges (1 count), and Box Cutters.  First round – complete 30 of the first exercise followed by 15 of the others. Move to another parking space.  Second round – complete 30 of the Squats and 15 of the others, moving the 30 reps through the sequence.  Audible called as time approached 7:40 AM.  Had just finished the 3rd round.  For 4th and final round, completed 15 reps of the first 3 exercises and 30 of the last 3 exercises.  Q tag with Earthworm.

    PAX self-selected, following Earthworm’s instructions, long or short mosey routes back to the starting parking lot.  The PAX had deposited kettlebells on the sidewalk prior to the start of the workout and returned to this spot.  Lined up on our backs with our heads at the edge of the curb, we completed rounds of Pullovers, Alabama Prom Dates, Skull Splitters, and APDs once again.  Earthworm had the PAX pass around a nickel and the individual receiving the nickel would complete 5 additional reps of the next exercise.  We completed, by YHC’s count, five full rounds of this sequence.  Finished with a couple of minutes to spare and circled up for one-armed Upright Rows, passing around the heavier bells.  In the same spot, COT and Jville took us out.

    Announcements – Convergence, ReeseStrong, and BRR – check this week’s other posts.  Jville and Earthworm – correct where needed.

  • No, I insist, you take it

    A PAX of six posted in the sticky gloom for this morning’s offering of Circus Maximus.  YHC spent yesterday riding 8 hours for a 1 hour event, but noticed the Q slot was empty as of early last night so I’d thought through a workout idea but neglected to sign up last night.  Johnsonville, acting much more responsibly, signed up late last night to Q, but conceded the Q to YHC after a brief discussion in the shiny new Mills Godwin parking lot.  Thank you Jville.

    Other CM regulars emerged from their vehicles, including Earthworm (not sporting an F3 shirt) and Attila (sounding ready for the new work gig to start on Monday).  Loose Goose arrived next – glad to see him at the Circus.  Flip Phone parked the car just as the first exercise was called.

    We circled up, with our kettlebells, around parking space #160 and started in with Imaginary Jump Ropes x 36 (allowing time for Flip Phone to make it to the circle), Don Quixotes x 12, Imperial Walkers x 12, Russian Soldiers x 12, Arm Circles x 18 – forward and back.

    Starting in the same spot, initiate AMRAP sequence completing Kettlebell Swings x 12, Situps with Presses x 12, Burpees x 6, and, moving to the school wall, Donkey Kicks x 12.  Repeat OYO for 12 minutes.

    Stroll, kettlebell free, to parking space x144 for LBCs x 144.

    Back to the weights for another AMRAP sequence with Kettlebell Snatch x 6 per side, Halos x 6 clockwise and counterclockwise, Hammer-Style Two-Handed Curls x 12, and 12 Second Kettlebell Hold from People’s Chair position.  Repeat OYO for 9 minutes.

    Stroll, again weight free, to parking space x144 for Alabama Prom Dates x 144.

    Once again, to the weights for Lawnmower Pulls x 6 each side, Pullovers x 6, and Skull Splitters x 6.  Complete three rounds taking about 4 minutes.  Finish with a couple of minutes of stretches.

    COT – numbers and names and announcements and Earthworm took us out.  Nice job fellas.

    Announcements – 1)  Convergence on September 30th – workouts starting at 6 and 7 AM – show for part or all – Q responsibilities to be shared by F3 Richmond geographic groups, dividing the time in quarters;  2)  ReeseStrong 5K on September 16th – price increase August 19th, so sign up soon – followed by F3 RVA Crab Fest at Circle K’s house; and 3) BRR September 8th and 9th – there may be some running slots available.

     

  • Geometry

    A PAX of 4 posted for this morning’s Punisher including 3 from RVA and 1 F3 brother from North Carolina.  The Thang:  Startup COP (actually a Triangle of Pain initially that was replaced by a Square of Pain) on grassy area near Laburnum Avenue with SSH x 20, Imperial Walkers x 20, Don Quixotes x 20, Plank Shoulder Taps x 15, and Xs and Os x 15.

    Mosey to the Bus Loop for Curb Crawls.  Bear Crawl across the Bus Loop and complete an Incline Merkin.  Bear Crawl back for 2.  And so on up to 5 Incline Merkins then worked back down to 1.  Al Gore until all finished.

    Jog to the soccer field for 11s.  Start at end line and run to the far end line to complete 10 Four Count Squats and 1 WWII Situp.  Run back for 9 and 2.  And so on until 1 and 10 are completed.

    Stroll to the outdoor pavilion for Lindsays (40s) starting with 30 Decline Merkins and 10 Two Count Flutter Kicks.  Adjust count each round by 5 reps until 10 Merkins and 30 Flutter Kicks are completed.  Remain in place for the Attila Sequence – OYO complete 25 Dips, 25 Step Ups per leg, 25 Dips, 25 Step Ups per leg, and finish with 25 Dips.

    Head to the wall for partner Wall Medley.  One partner completes an exercise at the wall while the other jogs a loop out into the schoolyard and back to tag.  Two rounds of each exercise per partner group with Donkey Kicks, Chair Sits, and BTTW.  Drop to the ground for 90 seconds of Cobra Pose, Child’s Pose, and Downward Dog.

    Return to the ShovelFlag.  YHC took us out.

    TNM:  Welcome, Pusher, to F3RVA.  Pusher was in town visiting family, up from Davidson, NC and F3 Lake Norman, and spent 7/30 walking around Busch Gardens.  Nice work Pusher, Swiper, and Dexter.

    Announcements:  F3RVA 3rd Anniversary Convergence at GridIron.  Check the Preblast posted on 7/28.