YHC arrived early to plant the flag and one other decided to join the party this morning. Wanting a different routine, YHC grabbed the jump rope out of the trunk and we mosey to the buss loop.
COP
We arrive at the West entrance of Atlee HS and perform 20 SSH, 10 DQ, 15 Ukrainian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 arm circles (10 small 5 Big) Reverso, 20 LBC’s 15 4 ct American Hammers, 10 reverse scorpions, 10 scorpions, 20 merkins.
THANG
So we bust out the jump rope which will be the timer at 40 reps and then we switch. We start with 3 sets of step ups on the bench, 3 sets of dips on the bench, 3 sets of elevated merkins, 3 sets of Carolina Drydocks, 3 sets of LBC’s. We then mosey back to flag for 1 minute of stretching
COT
Numberama, Namerama, YHC took us out in prayer
Announcements – F3rva anniversary convergence at Gridiron on Saturday September 24, post @ 7am. Sit and Sip at Gomer Pyle’s farm later in the afternoon starting @ 2pm until 8am Sunday.
Have a great week gents and hope to see more of the brothers later this week
No, not DTH, but Corned Beef for the Daville Takeover on Thursday. So YHC arrived early as there may be a Broga session going on and did not want to miss it if that was happening…first to arrive and it was a peaceful 61 degree scene. The PAX starts rollling in and we settle on 8 total for this morning’s beatdown and here is what went down with the gang pictured below.
No Last Call in Photo…but he was there!
COP
So we mosey to the bottom of the street near the entrance to the football field, we saw a fox run accross the road and ran through some STINK (Last Call told us to breathe through our mouths…good call!) get to the bottom and circle up for:
20 SSH, 10 DQ, 10 Ukrainian Soldiers, 10 Helicopters, 15 Arm circles (10 small and 5 big), reverso, 11 Hillbillys (just wanted to get over 10 for the south side guys), 15 4 ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions and 2 merkins.
THANG
So we line up to the 1st light pole and partner up for a Paula Abdul. P1 – Runs past the next pol to the 3rd light pole and returns to second light pole. P2 – lunges to 2nd light poles. As the runner is faster for this routine, P1 would get back to P2 and they would run together back to 2nd light pole, P1 then would start the lunge while P2 continued running to the 4th light pole returning to the 3rd light pole. We flap jacked this until we get the the access road below the AO parking lot.
Time for some 11’s – Start with 1 merkin lunge to other side of road to 10 LBC’s Bear crawl back to start curb for 2 merkins lunge to other side for 9 LBC’s and continue this until 1o merkins and 1 lbc is completed.
Mosey to stairs for a triple check and with 8 people 2 people on each team of 4 hung together for each rotation. P1 – Ran the steps twice and returned to start as the timer. P2 – Squats and P3 – Planked with feet elevated about 2 feet. Runner go to Squat, Squat to Plank and Plank to Stair, we repeat this one more time for a complete rotation and do 2 more rotations for a triple check.
Mosey to flag for 1 bermuda triangle 1 burpee corner 1, then lunge to corner 2 for 2 burpees and finally lunge to corner 3 for 3 burpees. Return to flag to stretch for 1 minute and we are done!
Numberama, Namerama, YHC took us out in Prayer.
Announcements
F3 RVA anniversary convergence is Saturday September 24, 2022 at Grid Iron, starting at 7am
Sit and Sip is later the same afternoon at Gomer Pyle’s Farm with a Corn Hole Tournament in the afternoon.
IT was an honor to lead this morning at the Forge this morning! Have a great rest of the week gentlemen. Cheers….CB!
YHC and his 2.0 rode to Atlee HS to post for the Anvil weekly run. 3 more arrived and we ran 2 separate routes. Hash and Speakeasy did an out and back run route going to King’s Charter neighborhood and back for about 5.2 miles. The remaining 3 PAX first ran around the schools returning to the start then over to Giles to the end of the road closest to 295 and return back to school parking lot for a total of 4 miles.
Numberama, Namerama and Opus took us out in prayer.
Reminder that DaVille Takover is this Thursday September 15, 2022.
Have a great week gents and I will SYITG, Cheers….CB
YHC showed up to Atlee HS and saw 2 vehicles already onsite for the Ruck walk and Speakeasy came in hot and we started on an Easy pace 10 min mile run for a little over 3 miles, followed by a 1 mile fast walk cool down. We went through Giles to the back entracne returning via DeWitt over the bridge and a couple of laps in the Atlee HS parking lot to get 3 miles.
Mudface and No Idea logged about 4.5 miles on their ruck walk.
Numverama / Namerama, No Idea took us out in Prayer.
Note – Plan to take the rest of the week off for rest until the run that will start Early on Friday. Apologies on the delay of this back blast as YHC was preparing for the BRR and glad to have this workout prior to the Race.
Opus and Corned Beef ran 1 mile with 5 minute walk intervals for a total of 3 miles through Giles development and returning via DeWitt and the bridge over the tracks to Atlee HS parking lot.
No Idea logged 4 miles with Ruck.
Numberama / Namerama, YHC took us out.
Announcements
Yardsale will be hosting a Saturday workout at 7am in Milestone next to the Clubhouse on Saturday September 10, 2022. This will be in lieu of the DaPile workout on Saturday!!!
YHC wanted to bring basketball into this Bootcamp routine and when planting the flag at the AO 5 chose to run and 3 decided that a bootcamp was in order. So here is what went down:
COP
Opus, Mr Holland, Bulkhead, Hash and Cliffhanger decided a run was in order for this morning, Macho, Helix and YHC – bootcamp and we moseyed to the basketball courts to the rear CMS bringing jump ropes, basketball and a 20 lb kettlebell to the party. We circle up for 20 SSH, 10 DQ, 15 arm circles, 10 small and 5 big, reverso, 20 4ct LBC’s, 15 reverse Scorpions, 10 scorpions, 20 merkins.
THANG
This routine with 3 in the PAX will work great, as a team we are shooting to 100 points, 3 point shots count as 3 and all other shots were 2. We made this a good work out by not just sitting under the basket shooting layups and YHC made 2ea 3 pointers (only the Pax knows how many attempts were required), we used the jump rope(starting at 30 in a row working up to 50 in a row and staying at this limit until we made 100 points) as the timer and Station 2 the Kettle Bell work(swings, curls, lateral raises, etc.) was before you handled the shooting of the Basket ball Station 3. This routine made for a fun cardio and coordination workout. We reach 100 points then mosey to the pull up bars. We start a Dora with 100 pull ups, 200 squats and 300 LBC’s. One person did the exercise while 2 people ran suicides, 1 partner peeled off after1 suicide rep to replace the exercise partner who began running 2 suicide routines in a row. the 2nd suicide partner would wrap up his second routine and replace the exercise partner. This made for a good cardio burn/recovery with the suicide work (2 times) and the exercise routine was the gasser. We wrap this up, collect the gear and mosey with the runners who returned from thier 5 and 6 mile runs to the flag. We had 2 minutes of stretching and circle up for COT.
COT
We circle the flag for 2 minutes of stretching, Numberama, Namerama, YHC took up out in prayer.
Great workout gents, 2nd F to follow at the Local Cup for some great conversation.
YHC signed up for the Saturday Beatdown and traffic came in heavy for all types of Workout options, some wanted to run others…bootcamp. Rolling into the Atlee parking lot, Spit ended up on a solo run the remaining 6 started up the bootcamp and here is what went down:
COP
We mosey to the basketball black top behind Atlee High school and circle up for 15 SSH, 15 DQ, 15 good mornings, 10 4-ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 20 LBC’s, 10 scorpions and 20 merkins.
THANG
So YHC brought some equipment for this beat down and we set up 3 stations with 2 PAX at each. Jump rope at S1 as the timer, S2 – 1 kettle bell for one PAX and 25 merkins for the partner and alternated with the completion of 25 reps. and Station 3 (recovery) – Frisbee toss between 2 PAX. We rotated with 25 jumps in a row the up by 5 to 50 reps in a row. Once we got to 50 we restarted with S1 -25 squats, S2 Kettle Bell and LBC’s (each partner switched with the rotation so if you had the kettle bell this round the next you performed LBC’s) . S3- Frisbee toss. (Spit Returned after running 3 miles and joined one of the Pairs for this workout)YHC modified the squats when 40 reps came up we did 20 lunges each leg for 40 total then 25 Each leg for 50 total. We pick up the equipment and roll to the parking lot and each PAX posted at a parking space. We did 11’s where we started with 10 merkins, bear crawl to the other side of 2 parking spaces(about 40 feet) for 1 LBC, lunge back 9 merkins, bear crawl to other side 2 LBC’s. Finish the 11’s and have 2 minutes of stretching and the hour workout is done!
COT
Numberama, Namerama, YHC took us out in prayer.
Moleskin
We have a couple of prayer requests as YHC has a coworker that lost her father this week, Opus had a former student pass from cancer at 12 recently, and Bulkhead’s daughter speedy recovery from a fall that resulted in a broken arm.
We then posted at Local Cup and Yardsale was there to meet up for some great coffee and conversation!
It was an honor to lead this morning gents, have a great weekend and enjoy this great cool weather! Cheers…CB
3 showed up for a hot one at Punisher this afternoon and here is what went down.
COP
We mosey from flag to front of School get into the shade and 15 SSH, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso. 10 4ct American Hammers, 10 4ct LBC’s 20 merkins.
THANG
We mosey to the brick wall of the school. form up for a triple check. P1 – runs lap as Timer, P2 Wall sit, P3 – Donkey kicks. We each did this exercise 3 times for a triple check. We were really hot from the heat so we mosey back to the flag and round up for a cool down at Bingo Beer. This was a nice surprise for the group and we enjoyed some great 2nd F convo!
Numberama and Namerama we look forward to the gloom tomorrow as it was a hot one this afternoon.
YHC rolled in hot to see 2 runners onsite ready to roll and Shank rolled in for the morning run. Marco Polo had a great route suggestion going through the Giles development utilizing the trails and roads to get in a nice 4.75 mile route. As these guys are sub 8 and 9 minute milers and being hot YHC ran a slower pace to get in 4 miles for this morning.
Numberama, namerama Marco Polo took us out in prayer.
YHC was happy to see that Shank has returned to F3 RVA as it has been awhile since his last post when he did the Pump House run on Sunday last year. He also ran a leg of the Tomato run relay last year too. So welcome back Shank as we have been trading messages lately to get him to post again.
One of our Kings Charter Neighbors’ Wife has developed cancer again so we have prayers going out to this family. Great to see everyone this morning, have a great day everyone and I will see you in the gloom.
Vacations and broken alarms are in full swing this first day of August. YHC plants the shovel flag and walks back to car, Phonics rolls up, it’s 5:30 and time to roll. YHC brings phone, grabs the jump ropes with Tabata App loaded and here is what went down:
COP
We mosey to bus loop and the West Entrance area for Atlee High School. We start with 20 SSH, 10 DQ’s and we set up for the Tabata work out.
THANG
So we set up for 9 exercises of 4 minute sets 20 seconds on 10 second off (8 reps)and do the following:
1 – bench step ups, 2 – 15 merkins plank for remaining time in 20 second interval-last 3 intervals were brutal, 3 – LBC’s, 4 – Jump Rope, 5 – flutter kicks, 6 – Lunges, 7 – Elevated merkins, 8 – squats, 9 – reverse lunges.
Mosey back to flag, numberama, namerama, YHC took us out in prayer.
Moleskin
This was a constant movement workout and perfect for the low numbers this morning. Have a great week and will see you in the gloom.
