Author: Corned Beef

  • DaPile HP Fun

    4 brothers showed up for this morning’s DaPile fun and here is what went down:

    COP

    So we made the Q a Hot Potato for Saturday, we like this as the workout gets hard with the rotation of the Q and this workout was no exception. Bulkhead starts us off with some initial warm ups 20 SSH, 10 Helicopters, 15 imperial walkers, then we begin to mosey and do a routine at each stopping point along the way, first stop we start with 20 merkins, second stop 20 LBC’s third stop alternating lunges, 4th stop at the track area and we Bernie Saunders to fence at top of hill. We pass over the Helix, we run to bottom of Trail by Football field. We partner up and P1 runs to gate and back, P2 – Polar Bears toward gate. We swap P2 runs to gate and back while P1 Polar Bears. Same trade where P1 runs to gate and back P2 Bear Crawls flap jack then P1 runs to gate and back P2 walking lunges flap jack and we are done with this routine. Mosey to bottom of hill pass on to Mr. Holland. So we continue on the X/C trail and cut over to Honey Meadows in the Cul de Sac we perform 5 burpees, then mosey to next intersection for 20 merkins. Mosey to next intersection and perform 20 merkins opposite from previous for each man. (Mr Holland noticed some did ranger style with elbows in and some did elbows out last rotation). Mosey to next intersection and 20 American Hammers, Mosey to next intersection and 20 WW2 Sit ups, Mosey to turn circle and we bear crawl around circle. Mosey to intersection of the entry to Honey Meadows and we perform all of the exercises (5 Burpees, 20 merkins(10 of each type), 20 American Hammers, 20 WW2 SU. Passed to Corned Beef. Mosey to brick wall of Elementary School, for rotating wall sit. In this routine, everyone does a wall sit, first person performs 5 donkey kicks, then back to wall sit while second person does 5 DK’s. continue down the line for one set. STAYING in wall sit, we do this 2 more sets. We then Moesy to the track and partner up. P1 runs lap around track as the timer, P2 performs 5 hanging leg lift from pull up bar, 5 Squats and 5 merkins (continuing this rotation while P1 is running lap). We switch with P2 running lap and P1 performing the exercises. We have 5 minutes left after one rotation so we mosey back to flag. Man did we push today…what a hot potato!

    So we numberama, namerama and Helix took us out in prayer.

    Moleskin

    We had our 2nd F at local cup as this is tradition after a DaPile workout and gather to catch up for the week. Even though the numbers were small today, we crushed the morning with a great beatdown and this was out toast to the weekend. Way to work gents and I will see you in the gloom. Anyone from the southern regions are welcome to visit and we will treat you to some great coffee and conversation…after a nice beatdown of course!

    Cheers…..CB!

  • DaVille Rain Day workout

    YHC was hopeful for some F3 brothers showing up for this wet and rainy morning when pulling into lot with no vehicles. Soon Opus rolls in and Bulkhead short after for a nice 3man workout this morning so here is what went down:

    COP

    20 SSH, 10 DQ, 15 Arm circles (10 small 5 big), 11 LBC’s 10 2 count flutter kicks and recover.

    THANG

    So iPhone in hand had the Tabata app open for a 25 minute routine with 8 cycles of 5 sets of 20 seconds exercise and 20 seconds rest. We did the following exercises, Hand release merkins, crunchy frog, Sumo Squats, Derkins, ABC Box cutters (legs together), Monkey Humpers, Overhead claps.

    Mosey to Bus loop for leg crusher triple check. P1 – Runs lap on inner loop as timer, P2 Step ups(SU) on Bench and P3 Alternating Lunges(AL). Rotate P1 – SU, P2 AL’s and P3- runs lap. Rotate P3 – SU, P2 – AL and P1 Runs lap to complete the first set. Rinse repeat 2 more sets for a triple check.

    Run back to parking lot and finish at 45 minutes.

    Numberama, Namerama Opus took us out in prayer.

  • Craney Island Challenge Route

    Tonka, Hash, Corned Beef, Marco Polo, Yardsale, Mr Holland, Opus

    YHC pulled up this morning to a gang waiting to take on the Craney Island Challenge Route Below:

    Craney Island Challenge Route

    We do this route counterclockwise starting through Giles and then through the Craney Island Neighborhood. You’ll notice the dead end tail that was a challenge going downhill then back up and then continue through the neighborhood back to Atlee Station Road returning to school. Opus, Hash, Marco Polo, and Mr Holland crushed this, YHC and Tonka stayed on the level route and ran around the church to make up the distance and log in 4.1 miles.

    Numberama, Namerama, YardSale took us out in prayer.

    Moleskin

    This was a combination of parts of two different routes that we run from Rutland or Atlee. This will be more challenging running it the clockwise direction with an almost 1.5 mile up hill near the end of the run.

    Have a great day everyone, see you in the gloom…Cheers…CB!

  • Kentucky Madness

    YHC showed up this morning to welcome 4 other brothers for a morning basketball themed beatdown and this is what happened:

    COP

    We circle up for some pre-basketball warm ups, with stand and hang, triangle lunge (where you go into a lunge with palms on the ground, then straighten front leg…ouch) we alternate with other leg. Walking lunge from line to curb, frankenstein walk back. Arm circles 10 small 5 big, reverso. Pigeon right side, then left side.

    THANG

    So we mosey to basketball court behind the middle school and everyone takes a shot on the basket with the ball. One person makes it so we have 10 minus 1 made basket for 9 reps of the exercise. We are running suicides, at each stop we perform 9 merkins. We finish at the baseline, 2 make a basket so 8 reps, this time squats for each stop. Shoot again, one basket 9 LBC’s at each stop. Shoot again 4 baskets so 6 reps of Tijuana Wine makers (Plank,then to elbow plank, back to plank and one merkin…makes one rep) at each stop. Shoot again 8 reps reverse lunges for each stop. Shoot again 8 reps and you make your own bed with this one, no repeats at each stop for this final effort.

    COT

    Mosey back to flag for numberama, namerama…Opus took us out in Prayer.

  • 9 ball at DaPile

    9 Warriors posted this morning for a Hot Potato Beat down and it went something like this:

    COP

    Bulkhead took the lead to get us off with a mosey to the center of the East Parking lot at Atlee High School (AHS). We had the normal warm ups of 20 SSH, 10 DQ, Arm Circles, LBC’s, Alabama Prom Dates.

    THANG

    Bulkhead passed off to Corned Beef and we mosey to the bus loop on the East side of AHS for a triple check. P1 – Ran a Lap as the Timer, P2 – 4 merkins then rested the remaining time, P3 – Squats. Rotation with P1 to P2, P2 to P3 and P3 to P1 one more rotation to complete a set and we repeated 2 more sets to finish the triple check. Then passed off to Opus.

    Mosey to tennis courts for 4 corner ab escalator. All reps were single count:

    Corner 1(C1) – 10 Heels to Heaven, Corner 2 – 20 flutter kicks, Corner 3 – 30 Rosalitas only our feet crossed over and rotated left above right the right above left and Corner 4 – 40 Freddie Mercuries. The twist here is that we rotated the count so mosey to C2 for 10 reps, C3 – 20 reps, C4 – 30 reps and C1 – 40 Reps. We did two more rotations as this was a gasser for sure on the Abs! Passed off to Pavarotti.

    Mosey to East side of AHS and did 11’s with a twist. Started with 10 dips on the benches ran to bus loop curb for 25 single count toe taps(SCTT), back to bench 9 dips back to curb for 25 SCTT, back to bench for 8 dips, curb for 25 SCTT…continued in this fashion until 1 dip and 25 SCTT.

    Mosey back to flag for 2 minutes of stretching and circle up.

    COT

    Numberama, namerama Opus took us out in prayer

    Most went to Local Cup after for a 2nd F and we saw LabRat who stayed to have coffee with the group this am.

    We talked about playing pickle ball in Kings Charter next week and looking at Wednesday evening starting at 6PM. This is a pick up style event and people rotate play. If you want to meet please DM Corned Beef on Slack and he will get you the details. We will have paddles and balls so you can just show up for some 2nd F quality time!

    Great seeing the strong numbers on Saturday Gents, have a great weekend. Cheers…CB

  • Who Dey @ DaVille

    Two showed up for a morning workout. Here is what went down.

    COP

    Opus took the lead and we mosey to the East entrance of Atlee HS. We post up for 15 Helicopters, 10 Imperial Walkers, 10 DQ’s, 20 LBCs, 20 Flutter Kicks, 15 Crunchy Frogs, 10 hand release merkins, 10 alternating shoulder taps.

    THANG

    5 lunges – Run to curb and back, 10 lunges, run to curb and back, then 15 lunges run to curb and back. Corned Beef takes over mosey to tennis courts for tennis court suicides, lunge to edge for 1st court, bernie saunders back, lunge to edge of 2nd court Bernie Saunders back, lunge to edge of third court and bernie saunders back.

    4 corners escalator – Corner 1 – 10 squats, Corner 2 – 20 Alternating lunges (10 each leg), Corner 3 – 30 reverse alternating lunges (15 each leg) and corner 4 – 40 SSH.

    Mosey to West Entrance – we did 11’s starting with 10 dips on bench against wall, jog to opposite wall 1 Donkey Kick (DK), return to bench 9 dips return to wall for 2 DKs. Continue until 1 dip and 10 DKs.

    Mosey back to flag.

    Numberama, Namerama, Opus took us out in prayer.

    Moleskin

    I recently saw a post on Joe Burrow’s advice to Young Athletes:

    “Work in Silence. Don’t show anyone what you are doing. Let your performance on Friday nights, Saturday nights and Sunday night’s show all the hard work you put in. Don’t worry about all that social media stuff.”

    See you in the gloom soon gents – let’s put in some hard work early so we can enjoy the laughter of a lifetime! Cheers ….. CB

  • Cardinal VQ workout at the Creek

    YHC made sure to wear red in remembrance of Cardinal for this event and brought the VQ workout for the PAX to perform in his memory.

    Corned Beef, Boo Boo, Pavarotti, Bulkhead, Yardsale

    COP

    Mosey to the central area of school and circle up for 15 SSH, 10 Tempo Merkins, 10 Flutter kicks double count, 10 arm circles small, Reverso, 10 Hallujahs, 10 Knoxville Cherry Pickers, 20 second Samson Hold, to Willie Mayes Hayes…getting too hot for the hoodie, so that is off for the workout!

    THANG

    Card’s Run and repeat:

    5 burpees – Corned Beef said a prayer for Cardinal and his family…back to the workout.

    10 big boys , 10 heels to heaven Run lap around the courtyard.

    10 Burpees , 20 LBC’s, 20 Mt climbers Run lap around courtyard

    15 Burpees , 30 air squats and 30 Freddie Mercuries, Run lap around courtyard

    20 Burpees run lap around courtyard. 20 More Burpees , Mosey to Flag.

    COT

    Mosey back to flag, Corned Beef set up camera for photo shoot, take picture and circle up YHC took us out in prayer. The COP and the THANG are what Cardinal had planned for his workout VQ. We spent the morning thinking about a person that we had not met personally; however, this hurts still as he was a brother in F3. Please check the F3 nation channel for the Gofundme information if you want to donate to his family, there is also more about Taylor Phelps and his family.

    Great workout, have a great weekend, and I hope to see you in the gloom soon…Boo Boo.

  • Cardinal Remembered at Tomato Run

    YHC was glad to get back to working out and this run venue was a great start. We had a newer F3 brother post who first posted at No Toll, post this morning. We had 2 ruckers and 6 runners total show up for a great workout this morning.

    Hash and Speakeasy took off and logged in 5 miles. The remaining runners ran reverse BoJangles loop to get the cardio up, we walked for about a minute every 10 minutes and kept our average per mile pace at 10 minutes and logged in just over 4 miles. Our route continued over the tracks and into Giles to the first traffic circle return do the BoJangles loop and run past clubhouse into Rutland for about .5 miles and return. The Ruckers logged 4.5 miles.

    Moleskin

    YHC learned of some sad news yesterday where the Knoxville, TN F3 community lost an F3 brother who was performing his VQ workout. He passed out, was transported to the hospital where he did not recover. His name was Taylor Phelps, 36 and F3 name was Cardinal. He is survived by a wife (who lost her dad last week) and 2 kids 12 and 6. Go to the national slack channel in the Mumblechatter section and you will see the outpouring support from all the regions across the US. Many doing tribute workouts, along with photos and posting. Cardinal just found F3 a couple of months ago and was a major fan of F3 in that he gained some friends outside of the church. Seeing the love that has poured out for a fallen brother so soon is very humbling and shows you that you are among friends that love you.

    Numberama, Namerama, Yardsale took us out in prayer.

    Hope to see you in the gloom soon, Cheers…CB!

    Announcements

    Check Slack to Find Details on the Frozen Triangle for Saturday January 21st. You can post at one location ride a bike in between and make sure to finish at Dogpile!

    Look on the Q Sheet for Breaking Bread sign ups…Contact Oyster if you are interested!

  • Late to the Punisher Party

    YHC was coming in hot to Punisher and Chum Bucket had started the warmup and YHC took over to finish the COP.

    COP

    Chum started SSH and YHC finished for a total of 20 SSH, 10 DQ, 10 Ukrainian Soldiers, 20 LBC’s 10 reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    YHC had a headlamp so we could mosey to side of schooland we did a triple check with four stations.

    Triple check 1:

    P1 – lunged to tree (about 30 yards) and bernie saunders back as the timer, P2 – Hand release merkins, P3 – Squats, P4 – LBC’s. We rotated through all of the stations for 1 set and performed 2 more sets for a triple check.

    Triple check 2 – We moseyed to the back of the school in the play ground. P1 – Ran 2 laps around the bBall courts as the timer. P2- with hands on merry go round in a plank moved to the left and then to the right, alternating after one full rotation. P3 – Dips and P-4 10 pull ups and rest(recovery before running laps). We rotated through all of the stations for 1 set and performed 2 more sets for a triple check.

    Mosey back to the front for 2 minutes of stretching and we are done for the evening.

    Numberama, Namerama, Chum Bucket took us out in prayer.

    Moleskin

    Punisher is a great location for an evening workout, as it was nice to see some veterans here this evening and really enjoyed the banter about anything under the sun. 2022 has been an interesting and challenging year in many ways. One consistent barometer through all of this has been the F3 Brotherhood, the faces may change from time to time; however, the friendships are there and I look forward to an awesome 2023. Be safe this holiday season and I will see you in the gloom soon, Cheers…CB!

  • Time to Run Again

    YHC showed up with Hash to see two Rucker’s cars and no one else, initially we thought it would be a father son run; however, Opus and Mr. Holland showed up and we kept a level route with a sub 9:30 minute per mile pace ran for 2 miles then walked for about 4 minutes when Hash piped up that it’s time to run again. We continued running for another mile, then Opus and Mr. Holland walked for about 3 minutes while Hash and YHC ran to the clubhouse for about 3.2 miles total then stopped for a cool down walk towards Atlee Road. We picked up the Ruckers and we all walked back to the clubhouse. Opus and Mr. Holland were able to get in 4.2 miles, Ruckers 4.5 miles.

    Numberama, Namerama, YHC took us out.

    Moleskin

    It was great to get out again for a run and at 32 degrees, this felt warm compared to the sub freezing 20 or less degrees for workouts the past couple of weeks. 2022 is coming to end and we are talking about what is coming up for the new year. Always great to catch up with the guys and hope everyone has a great day today.

    Announcements – We are planning a 2nd F for Wednesday January 4, 2023 at PBR on 301 at 6PM. If you can make it North of the wall, please plan on it.

    Congratulations to Oyster for posting over 300 this year, that is amazing and shows grit and commitment…he is quite the Q also! Way to go brother!

    Speaking of Q’s – Doozy has 100 this year and to celebrate he is Qing at Dogpile this Saturday at 6am. Another great accomplishment! Phenomenal Doozy.

    I hope to see you in the gloom soon fellas, your friend and Cheers….CB!