Author: Corned Beef

  • 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!

  • 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