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.
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.
