Author: Corned Beef

  • No School @ Atlee

    COP

    YHC showed up and one other arrived and we moseyed to the bus loop for 10 SSH, 15 Arm circles 10 small and 5 big, reverso, 10 Imperial walkers, 10 american hammers, 10 Alabama Prom Dates, 10 one leg (left) repeato Right.

    THANG

    Busted out the Tabata workout and did the 4 minute routine that was 8 reps of 20 seconds exercise and 10 seconds rest. The exercises were : 1 – Jump rope (this was hard), 2 – Side lunges, 3 – LBC-s, 4- 10 merkins then plank, 5 – helicopters and arm circles, 6 – Freddie mercuries, 7- lunges.

    COT

    Returned to parking lot for numberama and namerama and Phonic took us out in prayer.

    Cold workout this morning, we missed the normal gang this am…hope to see you soon in the gloom….Cheers….CB!

  • 2 Rucking in the Rain

    YHC so wanted to stay in the Fartsack this morning with the rain on the roof and the nice warm bed…but fitness is important and no excuses…so let’s get it done.

    THANG

    YHC drove up to the parking lot and right behind was Trail Mix. We donned our wet weather tops, and rucks walked to the back of Atlee, around the Honey Meadows loop at the entrance, the bus loop and stuck the landing back at the flag.

    COT

    Numberama, namerama and Trail Mix took us out in prayer.

    Moleskin

    Great ruck this morning and excellent brotherly wisdom today. Both being military men, reminds us of the training in rain. That’s how you begin to understand sometime you have to embrace the suck to appreciate your blessings. No runners today.

    Have a great day gents…see you in the gloom soon.

    Cheers….CB!

    PS – 2nd F at PBR on 301 near Rutland @ 7:30 this Thursday @ 7:30PM Hope to see you there.

  • TD Monday

    YHC rolled in to find two brothers on site for a beatdown and here is what happened:

    COP

    20 SSH, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 Imperial walkers, 10 american Hammers, 20 merkins.

    THANG

    We mosey to bus loop and partner 1 step ups, Partner 2 – LBC’s and Partner 3 runs lap as timer. We rotate for a complete set, 2 more sets for a triple check.

    Mosey to back parking lot for touch a tree. Partner 1 wall sit, partner 2 wall sit but touches feet, knee, then reaches back for wall overhead and repeats until timer returns, partner 3 touches 2 trees and returns. Rotate all stations for a set, 2 more sets to complete the triple check of touch a tree.

    Mosey to parking lot near flag, each takes a space and start 11’s until we run out of time. Start with 10 merkins, lung to opposite spot number 1 LBC. We get to 5 merkins and 6 LBC’s to we have to stop for COT.

    COT

    Numberama, Namerama, Trout took us out in prayer. We had great talks about football, coaches leaving great programs and family for this week. Great conversations gents. HAve a great holiday week and look forward to seeing you in the gloom.

    Cheers….CB!

  • 1000 Posts for CB

    YHC showed up to a rainy cold morning on Monday and here is what went down

    COP

    20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 LBC’s, 10 Irish Hammers, and 20 merkins

    THANG

    We set up 7 stations:

    Station 1 – Dips, Station 2- Step ups, Station 3- Flutter kicks, Station 4- merkins, Station 5 – Squats, Station 6 – Calf raises, Station 7 run lap around 3rd light pole island and back as the timer.

    We rotate through the stations to complete a full set, perform 2 more sets for a modified triple check.

    Mosey to parking spaces, each member takes a space and we do 11’s. start with 10 merkins lunge to opposite parking space number 1 LBC, Backwards lunge to opposite parking space number 9 merkins, forward lunge to opposite parking space number 2 LBC. We repeato until 1 merkin and 10 LBC’s

    Mosey to flag.

    COT

    Numberama, namerama, Yardsale took us out in prayer.

    Moleskin-

    Wow…1000 posts for YHC…this is a great group and all of you brothers are special to me and have crossed my life and made a positive impact in many ways. I appreciate all of you and thank you for your wisdom, kindness and botherly love. Sorry for the late post…just alot going on personally and look forward to seeing you in the gloom soon.

    Cheers…CB!

  • 2 to Tabata

    One showed up for a rainy morning beatdown and here is what went down:

    COP

    20 SSH, 10 4ct helicopters, 10 DQ’s, 10 imperial walkers, 10 4ct american hammers, 20 LBC’s, 10 alabama prom dates.

    THANG

    We start a tabata with some hard rock tunes 4 minutes of 20 sec exercise, 10 minute rest after the 8th rep 15 second recovery then on to the next exercise.

    Excercises were – 1 – Lunges, 2 – LBC’s, 3 – Donkey kicks (did a minimum of 15-25 reps), 4 – reverse lunges, 5 – flutter kicks, 6 – Hand release merkins (10 reps then plank for remaining time in 20 seconds), 7 – overhead claps mosey back to cars.

    COT

    numberama, namerama, Phonics took us out in prayer.

    Great workout this morning. Cool and fall is here with the dark…see you in the gloom soon.

    Cheers….CB!

  • Birthday Boy Beatdown

    A triple B workout was in order this Saturday at DaPile so here is what went down:

    COP

    YHC has some music, jump rope, bands, kettle bats (10#) and pickle ball paddles and balls…what is in store for this morning? Well we mosey to the tennic courts and Opus helped with thurning the lights on. While they were warming up here is the warm up: 10 4ct SSH, 10 DQ, 10 helicopters, 10 figure 4 Indiana leg lifts left leg, repeat with right leg, 20 LBCs and 10 American Hammers.

    THANG

    YHC sets up 5 stations and 1 person on each side of net with the Pickle ball paddles and ball. The pickle ball players are the timer with hitting 5 hits in a row over the net and keep going. The highest was 52 hits over the net with YHC and Mustang(almost 59). The other 5 stations were – Station 1 – Dealers choice merkins (Drydocks, Hand release, Ranger, diamond, etc.), Station 2- Dealers choice abs (flutter kicks, LBCs, Freddie Mercuries, etc…), Station 3 bands – Dealers choice arms, Station 4 Jump Rope and station 5 dealers choice Kettle Bats (squats-swings, halos, arm lifts, etc.

    We rotated stations for 45 minutes then mosey back to flag for numberama, namerama.

  • Diwali and Halloween Lights

    YHC woke his 2.0 up for this mornings workout and we arrived to find 3 more runners and 6 more ruckers to have a large crowd of 11 this cool morning for a run and ruck session.

    Runners immediatley took off to runa 4 – 4.5 mile route this morning. Ruckers launched and we picked up Bulkhead on the way to tour the Rutland area homes with some great Halloween Lights. We saw one house celebrating Diwali – the festival of lights, so a great morning for a Ruck. We finished with 2.5 miles this morning.

    Great to see Winchester from Spotsylvania this am…he lead the pack with Yardsale. Glad to have Hash running this morning…he is getting ready for the airforce. Spit is training for the 1/2 marathon.

    Numberama / Namerama – Opus took us out in prayer.

    Great workout, hope to see you in the gloom soon…Cheers….CB!

  • Solo run and group ruck

    Ruckers 2.4 miles going towards Honey meadows and returning to front os Atlee HS.

    Raider run ruck welcomed 5 Ruckers and 1 runner for this morning’s workout.

    Solo run was Giles then Ross over to CMS to Atlee.

    Great cool morning for a workout and hope to see you in the gloom soon.

  • 2 FNGs at Daville

    YHC arrived onsite to see 2 new FNG’s joining us today, one (Max Radel) from Spotsylvania who wants to start an F3 group there. Another (Keith Sholten) from my neighborhood and wants to exercise more now that the kids are out of the house. We had 3 more regulars post and here is what went down.

    YHC had some workout equipment (10# Iron power clubs 2 total), jump rope, workout bands. we grab the gear and mosey to the bus loop.

    COP

    We circle up YHC reviews the 5 F3 principles, Held outdoors, open to all men, free of charge, peer led and ends in a Circle of Trust (COT). We start with 20 SSH, 10 4 ct helicopters, 10 DQ’s, 10 imperial walkers, 20 american hammers, 10 Alabama prom dates, 10 figure 4 leg lifts left side, repeato right side. 20 LBC’s.

    THANG

    We start with a triple check with 6 people we partner with the FNG’s so they get the hang of the work out. Station 1 – Jump rope and squats swinging the 10 # iron clubs. Station 2 – Arm workout with bands. Station 3 – is a mini semi lap to side walk and lunge accross to the start line. We rotate stations and repeat, rotate again for one round. We do 2 more rounds for a triple check.

    We repeat again with only time for one set. Station 1 – Merkins, Station 2 LBC’s and Station 3 mini laps with lunge to start line.

    COT

    We mosey back to the cars and numberama, namerama.

    Opus took us out in Prayers

    We welcome Max Radel who is a state trooper and has a young baby with another on the way. He lives in Spotsylvania and has a group of men that want to start an F3 region there. He is posting here for the remaining week to get an understanding of our workouts. His F3 name is Winchester. We also welcome Keith Sholten who works for Deberry Engineering in Richmond and his kids are now in college and he is an empty nester with his wife…looking to get in shape and wants to work out with F3.

    Welcome gents, look forward to seeing you in the gloom. Cheers…CB!

  • 1/2 a pack

    YHC showed up to an empty lot when 2 more showed up and off we went for a beatdown.

    COP

    We mosey around the back of the high school to the bus loop and triangle up for 20 SSH, 10 Helicopters, 10 DQ’s, 20 LBC’s, 10 reverse scorpions.

    THANG

    We start a triple check using the inner bus loop lap run as the timer for Partner 1(P1), P2 – 40 merkins then rest, P3 – Bench step ups. We go through one rotation and Surf and Turf had a pain in his knee…so so we modified after one complete rotation. We mosey to the side entrance and do a wall sit for 1 minute. Moset to the picnic tables and P1 – Lunges to the bus loop and jogs back as the timer, P2 – Push ups on the bench and P3 dips on the bench. We repeat this 3 times and getting close to time so we mosey back stopping a the pole light for 20 2ct flutter kicks. We recover and mosey back to the parking lot.

    COT

    Numberama, namerama, Trout took us out in prayer.

    Great workout this morning gents, hope to see more next Monday in the Gloom.

    Cheers….CB!