YHC was running late to Punisher and rolled in to get an evening workout in to a balmy 55 degree dark AO. Two other brothers were there and here is what went down:
COP
We circle (triangle) up for 20 SSH, 10 DQ, 15 arm circles,10 Imperial Walkers, 20 merkins OYO, 10 LBC’s, 15 American Hammers and 20 Merkins OYO.
THANG
We start with a triple check, P1 Wall Sit, P2 – 40 merkins then rest, P3 run lap around trees up sidewalk to start as the timer. We rotate P3 to P1, P1 to P2 and P2 to P3 two more times for a set. we perform 2 more sets for a triple check.
Mosey to basket ball court at back of school for 2nd triple check P1 – Jump Rope, P2 20 merkins then rest, P3 – Run suicides on BBall court as the timer. We rotate P3 to P1, P1 to P2 and P2 to P3 two more times for a set. we perform 2 more sets for a triple check.
Then mosey to Jungle gym with pull up ring. Hang on the rim and perform 10 knee lifts while hanging. Then perform 20 merkins. We do this 2 more times and mosey to front for a quick stretch.
COT
Numberama, Namerama, YHC took us out in prayer.
It was great to see 40 whacks as it has been awhile, great mumble chatter during the evening catching up. Have a great Thanksgiving week gents. Cheers…CB
It has been awhile since YHC has busted out the F3 workout Deck of Cards (DOC) and we had a trickle of brothers show up this morning, we started with 3 then 4 rolled in with the 5th man posting during the COP, so we had 5 total for this beatdown. Here is what went down:
COP
We mosey to the North end of the Parking lot opposite the flag circle up and started with 20 SSH, 10 DQ, 15 Imperial Walkers, 14 Arm Circles 10 small, 4 Big, Reverso with 15 reps, 10 small and 5 big. 20 American Hammers, 20 4ct LBC’s, 10 scorpions and 20 merkins.
THANG
So with 5 we drew 3 cards for Exercise rotation. The cards drawn were Shoulder Taps, WOJO Squats, High slow flutter kick. the 2 remaining men ran to the 3rd island and back as the timer, 1 man peeled off when returned to start Shoulder Taps, ST to WOJO Squats, WS to High Slow Flutter kick then HPSK to run with timer. We all rotate until we complete a set and do this 2 more times for a triple check. This makes everyone run 2 x’s as the timer for each set.
WE repeat the above with 3 new cards and Lunge instead of Running then go to Squat, then Dip then Arm circles. With a minute left we mosey back to flag.
COT
Numberama, Namerama, Opus took us out in prayer.
We have the merkin challenge beginning tomorrow November 1, 2022. This will be fun as we are challenging NJ (Carpenter’s New locale)…so sign up!
Look for update on HDHH for Wednesday/Thursday tomorrow after we poll on who may be able to make it on either day…most replies wins choice!
It was an honor to lead this morning gents, have a great week.
So, 20 RVA runners posted today for Spider Run this cool morning and YHC had a plan to satisfy all ages and abilities. Pucker was the F3RVA brother that introduced me to this great route as you make your bed with how fast you get out of the gate. This is a simple route in that you run out of the bat cave, down Huguenot Road and across the river to the first exit onto Riverside drive and run East, You stay on this road running until 22 minutes have passed from the start and then head back on the same route. For some that wanted a little extra (some salt and pepper to the omelet of a morning run) on the return go to the UR entrance (instead of the Bat Cave) on River Road and return from there.
With only 74 feet in elevation gain, this is likely the flattest route you can take at this AO. For me, it was extra special to run with my 2.0 who slowed down after the first mile to hang with dad.
Numberama, Namerama – Formed a man ball and YHC took us out in prayer.
Sending out prayers to my friend who lost his dad yesterday and Splinter’s extended family who lost a 20-year-old son. It was an honor to lead this morning gents, make it a great day…. Cheers…CB!
YHC arrived to see Opus in lot and one additional car parked that was for and early riser likely on a Ruck walk. Two more roll in to make four for a nice morning run on a cool sunny and 70 gloomy morning.
We gather up to get ready for a 4 mile route and go through a few Rutland area subdivisions. With the cooler weather we ran a faster pace. See route below:
We return back and Boo Boo was back from his 4.5 mile Ruck walk.
Numberama / Namerama Opus took us out in prayer.
Announcements
We will be having a HDHH next Thursday October 27, 2022 at 6PM at PBR located on 301 near Rutland, we hope to see you there!
Great run this morning gents, see you in the gloom, Cheers…CB!
YHC had some feedback that a 5am start for Monday’s workout was in order and may attract some brothers that have not posted for awhile. So roll up to a dark Atlee High school parking lot prior to 5am…post the flag two more roll in and pop, lights are on a 5am sharp…we are ready to roll and here is what went down:
COP
We mosey to the East Entrance of the High school to ensure any late comers may be picked up later in the workout. We circle up for 20 SSH, 10 Helicopters, 15 arm circles, (10small and 5 big) reverso, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct Gas Pumps, 10 LBC’s 20 merkins. We are ready to roll.
THANG
Triple Check #1
YHC had 20# kettle bell for shoulder lateral raise, 30 # KB for squats and 3rd partner ran to second island in parking lot and back as the timer. We rotate through for 3 sets for a triple check.
Triple Check #2
P1 – Uses Bands to perform curls(50 Lb Band) , P2 – Donkey Kicks and P3 – runs to second island and back as the timer. We rotate through for 1 set and repeat 2 more times for a triple check.
11’s
Mosey to the parking lot spaces start on one side with 10 squats, lunge to the opposite space 1 merkin, bernie saunders back to start for 9 squats, lunge to opposite side for 2 merkins…continue until 1 squat and 10 merkins.
Mosey back to flag for 1 minute of stretching and wrap up this workout at 5:45am.
COT
Numberama, namerama, YHC took us out in prayer.
Moleskin
YHC was hoping to see more interest with an early start as we have some of the DaVille PAX expressing that an earlier start would allow them to take care of the family getting ready for school/work and get a workout in. We will try this out once a month for awhile to see the interest, maybe with a coffeteria after would get more interest too…look for a preblast in the near future for DaVille Early Bird workout.
It was an honor to lead this one and look forward to seeing you in the gloom, cheers…CB!
Three PAX showed up for this morning’s beatdown with no established Q, YHC and Opus decided to lead this one this morning and here is what went down:
COP
We mosey to the Bus loop side of Atlee HS and triangle up for 20 SSH, 10 DQ, 10 Helicpoters, 15 arm circles (10 small 5 big) reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 LBC’s 8 Reverse Scorpions, 10 Scorpions and 20 merkins.
THANG
Triple Check 1 –
Using the inner bus loop as the timer, Partner 1 (P1) runs a lap, P2 – Step ups and P3 -40 merkins then rests. The rotation is P1 – to Step ups, P2- Merkins and P3 runs the lap, the last rotation P1 – Merkins, P2 – Runs the Lap and P3 – Step ups. This is one full rotation with 2 more rotations to complete the triple check.
Triple Check 2 – Opus has this one and we mosey to the West Entrance and P1- Lunges from entrance to fence then moseys back as the timer, P2 – sit ups with feet on Bench and P3 – Freddie Mercuries. In similar fashion to above we complete 1 rotation for a set. We perform 2 more sets for a complete triple check,
Mosey to Parking lot – YHC starts 11’s on the parking lot with 10 squats, then lunge to other side 1 LBC, Bernie Saunders back to start for 9 squats then lunge to 2 LBC’s. We get to 5 and 6 stop due to time.
COT
Numberama, Namerama, Opus took us out in prayer.
No one under 50 this AM so this was a Respect workout! Have a great week, Cheers…CB!
YHC received a text that Whitesnake is going to post at Punisher…a first for him. So with 3 other regulars YHC has an idea to welcome WS to the punisher fold. Here is what went down for the Evening workout:
COP
We mosey to front of the school for 20 SSH, 10 helicopters, 10 DQ’s, 15 arm circles 10 small, 5 big, reverso, 10 LBC’s 10 reverse scorpions, 10 scorpions and 20 merkins. With 4 PAX this evening YHC decide to do a triple check with someone working out with a partner we initially make sure the Whitesnake is accompanied so we can mumbechatter with him about the Punisher AO.
For the first triple check P1 – Runs 1/2 of the front field as the timer, P2 – LBC’s, P3 – Wall Sit. Rotate until all partners have performed 3 reps of each Exercise.
2nd Triple Check – P1 Runs the entire lap around front yard, P2 Merkins of choice and P3 lunges. Rotate until all partners have performed 3 reps of each Exercise.
3rd Triple Check – P1 – Runs Lap in front parking lot, P2 – Carolina Dry Docks and P3 – Balls to the wall. Rotate until all partners have performed 3 reps of each Exercise.
COT
We numberama, namerama, then circle up in a Man Ball, YHC took us out in prayer
4 brothers showed up for a Saturday morning workout, 2 (Mr Holland and Hash) ran a 10 K (6.2 miles) and 2 (Helix and Corned Beef) did a boot camp.
COP
We mosey from Atlee High school to the track in front of Cool Spring Elementary. We warm up with 10 4ct SSH, 20 invisible jumprope, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 merkins, 20 2ct flutter kicks, 10 gas pumps, 10 rosalitas. ready to go.
THANG
We Stay on the football field for 11’s start on 50 yard line and 10 squats, bear crawl 15 yards1 LBC, lunge back to 50 yard line 9 squats, bear crawls 15 yards 2 LBC’s, flap jack until 10 LBCs and 1 squat.
Next we mosey to the pull up bars for a proper Dora. For this routine, Partner 1 does 1 pull up, 2 WW2 sit ups and 3 merkins and repeats until Partner 2 completes 1 lap around the track. Once lap is complete, P2 1PU, 2 WSU and 3 Merkins while P1 runs lap. We flip flop this workout until we have completed 100 pull ups, 200 WW2 Sit ups and 300 merkins. The runners swing by to pick up the boot camp guys and mosey back to Parking lot.
COT
Numberama, Namerama, Corned Beef took us out in Prayer.
We then went to Local Cup for a 2nd F to catch up.
YHC wanting to be sure to be early to set up arrived to about 10 parked vehicles already in the lot…wow at 4:50am. Broga was in session across the street and those folks returned around 4:58 and cars were still coming in! Photo of the PAX below:
COP
We moseyed to the SE parking lot corner, so we had room for the large circle for warmups of: 20 SSH, 10 helicopters, 15 Arm circles (10 small 5 big), reverso, 10 DQ’s, 10 Imperial Walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.
THANG
We mosey to the long part of the lot where a Red Barchetta was set up with glow sticks and the group ran to the far island past the glow stick for 100 SSH, run back to start and plank for 6. Run to blue glow stick (about 75 yards) for 75 lunges back to start plank for 6. Rund 2 second red stick and 50 squats back to start and plank for 6, run to first stick for 25 merkins back to start and plank for 6.
Next YHC has the pax count from 1-5 then repeat until we had 3 groups of 3 and 2 groups of 4. We mosey to the blocks and grab a block for each team (2 blocks for the 4 men teams). and we are ready for the first triple check. P1 – Runs lap around parking lot as timer, P-2 LBC’s and P3 – Upper body exercise of choice with coupon. WE do this rotation 3 times for a triple check.
Triple check number 2
P1 – Runs lap as a timer, P2 – merkins of choice, P3 – Squats with Block this is first rotation, second rotation the same except P2 -Flutter kicks, Third Rotation the same except P2 – Hand release merkins.
Triple Check number 2 (on 2 rotations as time ran out)
P1 -runs lap as timer, P2 Ab Exercise of Choice, P3 upper body coupon exercise of choice.
Mosey to flag for Numberama, Namerama.
COT
We circle up in man ball and YHC took us out in prayer.
Announcements – Please check the holiday weekends (Thanksgiving and Christmas) for the Breaking Bread activity as we need volunteers for these weekends.
Beer Mile event is happening October 29th at 7PM in Ginter Park…there will be details in Slack in 2nd F.
Moleskin
IF you ever think of slowing down in F3, just make a road trip to another venue and your cup will be refilled quickly. Like visiting old friends from school or home, just a nice warm bro-hug to feel recharged and ready for the day. Getting up at 4:15 to make this AO is well worth it as you also get the 2nd F benefit at Starbucks and can really catch up with the gang and even from my area north of the wall be home well before 7. Thank you, gents, for posting this morning and allowing me to lead at this great venue as it was a record one this morning. Enjoy the day brothers, Cheers….CB!
YHC showed up to Atlee High school parking lot, planted flag and Opus showed up. YHC had a new playlist set up for a Tabata workout and here is what went down:
COP
Mosey to East Entrance of School and stayed in newly paved dry parking lot for 20 SSH, 10 4ct Helicopters and 10 DQ’s. Ready to rock this Tabata out.
THANG
So YHC breaks out speaker and starts the Tabata clock for 10 rounds of 4 minutes with 10 second recovery between rounds. Each Round consisted of 8 sets of 20 seconds of exercise followed by 10 seconds rest, repeato for 7 more sets to complete the 4 minutes of exercise. Below is the list of exercises:
10 hand release merkins followed by plank for the remaining time in 20 seconds
Jump rope for 20 seconds (AMRAP) YHC got close to 50 reps…this is a gasser routine for sure!
LBC’s
Carolina Dry docks on road curb
Lunges
Flutter Kicks
Reverse Lunges
American Hammers
Curb Step ups
Freddie Mercury
Mosey to Flag for numberama and namerama.
YHC took us out in prayer.
Anouncements
YHC missed the usual gang that posts on Monday. With School starting and fall making the mornings dark, seems to scare people away. If you are reading this BB from DaVille, we miss you and hope you come back soon. We felt so much better after this good workout this morning and hope to see more of you in the gloom. YHC and Opus enjoyed talking about hair bands from the 80’s and 90’s and how much has changed over the years. Mr. Big Band came up when listening to Van Halen where Opus has enjoyed the great guitar work and we were also talking of other bands such as YES that Opus has seen 8 of the Yes concerts over the years…who knew!
Have a great week and I will see you in the Gloom.
