Author: Corned Beef

  • Obi Vincent – KB King

    YHC was pumped this am as he researched another great KB workout from Obi V! HE always has some great complex routines that gets your full body exercised. So like a good student, notes were taken on a 3×5 card, placed in a zip-lock bag and was left at home!

    No worries-from memory here is what went down:

    Brief warmup – 20 SSH, 10 Alternating KB lunges.

    THANG

    First Rotation – Plank Pass Through 10 each side 10 KB full swings then KB 1/2 swings (in squat position) , 20 on back holding KB above chest flutter kicks. Wait for 6, jog a lap. Repeat rotation two more times with 30 second rest between, then walk lap to recover.

    2nd KB complex was 10 swings each arm to a squat, then 10 cleans each arm and 10 snatches each arm. (This was best to alternate arms for each snatch) we walked a lap between each complex set…tough one for the legs here!

    Cool down – Plank Pass Though 10 x each side, Alternating lunges each side and, for Yardsale’s enjoyment, a healthy dose of ‘Boat – Canoe!’

    Welcome Florence to Manndate!

    COT

    Numberama, Namerama – Florence took us out in prayer.

    Moleskin –

    This was a cold morning for sure and everyone comes in hot to this one, I had to grab an extra KB for Florence and he is ready for The Circus workout tomorrow on the West end! We warned him of the healthy mumble chatter at this AO and will Bulkhead back from Vegas…well… what is said here stays here! It was also great to see Florence visit the folks north of the wall! Nice photo op with the Corn-Flo Corn Hole Championship trophy!

    Announcements – Convergence this Saturday at Dogpile, normal time 6am. Doozy’s 100th Q! Bring your shovel flags if you have one, if not make one for this event!

    Excellent workout this morning Gents as it was an honor to lead and hope to see you again in the gloom soon! Cheers….CB!

  • Band of Respect

    YHC showed up this morning to see Opus arrive and we saw one more coming in hot in Macho so that makes 3 and here is what went down:

    COP

    We mosey to the East entrance to Atlee High School and start with 20 SSH, 10 DQ, 20 Helicopters, 15 arm circles(10 small and 5 Big), reverso, 10 Ukrainian Soldiers, 20 LBC 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    Tabata this morning so we performed 6 sets of 4 minute Tabata. The 4 minutes was 8 reps of 20 seconds or workout and 10 seconds of rest repeato until the 8the rep was completed. The following exercises were performed:

    Set 1 – Merkins, Set 2- Squats, Set 3 American Hammers (reps 6-8 were brutal here), Set 4 Carolina Dry docks, Set 5 was Alternating lunges, Set 6 LBC’s

    Mosey to parking lot for a triple check.

    Partner 1(P1) lunged from one island to the next and jogged back as the timer. P2- Al Gore, P3 – Curb step ups. P1 – to Al Gore, P2 Curb Step ups and P3 Lunge / Jog and finally P3 – Al Gore, P1 – Curb Step ups and P2 Lunge / Jog. This completes one rotation, wee perform 2 more rotations for a triple check and mosey back to our cars.

    Numberama, Namerama, Opus took us out in prayer.

    Moleskin

    We had a great discussion on bands this morning with 2 guitarist and one drummer. Great convo this morning and awesome to get the day started off right.

    We will see you in the gloom soon, Cheers…CB!

    Annoucements:

    HDHH on 12/21 – Final Gravity this month. (Punisher will have a workout on 12/19 – YHC will be the Q for this one…will be special for those who plan to attend!

    We will also have another HDHH PBR on route 301 with dates coming soon.

  • Anvil Atlee Hill repeat

    YHC was able to coax his 2.0 to come out and we had 5 total show up for a run. We had 3 ruckers that posted at 5am and they logged in 4.5 miles this morning. Here is what went down for the runners:

    We leave Atlee High School (AHS) parking lot and run up the hill to the bridge over the tracks then walk down to the level part of Atlee Station Road (ASR) near cool spring Baptist Church. We run around the church and back to the top of the hill at the intersection of Sliding Hill road and ASR. We then walk to the bottom of hill and run mini loop at the Giles Community entrance this is a 1.1 mile route. We do this 2 more times and finish at the AHS parking lot and stretch for 2 minutes waiting for the Ruckers to post up for the COT. It was also nice to see Hershey (No Idea’s rescue dog) as she inspected everyone with a nice nose tap!

    COT

    Numberama, Namerama, Yardsale took us out in prayer.

    Great workout this morning gents and I will see you in the gloom…Cheers…CB

  • DaPile Merkin Run

    Just one other showed up for a Saturday morning run, being the merkin month of November we stopped for 10 merkins every 5 minutes for 120 total to start of the Saturday right this AM. We ran through the Giles streets and walking paths to log in about 4.9 miles.

    Great running with Opus this AM

  • Hot Punisher

    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

  • DaVille DOC

    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.

    Cheers….CB

  • Pucker up 56 is here

    THANG

    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!

  • Four Solo

    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!

  • DaVille Early Bird

    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!

  • Respect @ Daville

    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!